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Monday, May 25, 2015

24
May

Monday, May 25, 2015

We will be operating under Holiday/Saturday hours. So we will only have 2 class times available 8:30 and 9:45 am.  We would also like to thank all the Men and Women how have made the sacrifice to serve for our great country. Today we’re going to perform “Murph,” which is a Hero WOD created in the honor of Lt. Micheal Murphy who made the ultimate sacrifice. Please watch the video below and remember why we’re performing this WOD today.  Happy Memorial Day and Thank you!!!

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
“Mini Murph”

For Time:

  • 600-800m Run
  • 30-50 Pull Ups
  • 50-100 Push Ups
  • 75-150 Squats
  • 600-800m Run

*Portion the pull ups, push up and squats however you want.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
“Murph”

For Time:

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 Mile Run

*Portion Pull Ups, Push Ups, and Squats as you wish. Suggested 20 Rds 5 Pull Ups, 10 Push Ups, 15 Squats

30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

Skill:

WOD
“Murph”

For Time:

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 Mile Run

*Portion Pull Ups, Push Ups, and Squats as you wish. Suggested 20 Rds 5 Pull Ups, 10 Push Ups, 15 Squats

Additional:
  • 10 Minutes Mobility

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