Monday WOD – 052515

Sadie

It’s Official. Sadie is famous.

MURPH HEAT SCHEDULE!!! If anyone needs to change heats, please message me privately. If I missed anyone, please let me know!

HEAT 1: Start time 8:20am – Plan to arrive by 8am for WOD instructions, scaling options and a warmup.
Alan Lord
Valerie Garnett
Nicole Amarante
Gloriane Pereira
Heika Bergmann
Justine Thomas
Laurel Merchant
Rosie Maxcey
Chandra McDonald
Colin Butterfield
Tess Hedblom
Caleigh Forgue
Amy Fernandes
Josh Beland
Kelly Rego
Darlene Quail
Raquel Vilamarim
Mary Strom
Danielle Besse

HEAT 2: Start time 9:30am – Plan to arrive by 9am for WOD instructions, scaling options and a warmup. But please feel welcome to come at 8am and cheer on the first heat!
Amanda Sousa
Jack LaPointe
Tino Fidalgo
Stephanie Santos
Sherri Sa
Erin Simmons
Charles Gregory
Kelsea Hellyar
Jason Libby
Rachael Arruda
Amy Rafferty
Joe Hellyar
Erik Hedblom
Mark Arruda
Matt Soares
Nina Caplan
Connie Sa
Dave Costa

Specialty Classes: Pre-registration Requirement
Remember to pre-register for Specialty Classes!

Nutrition Coaching
Don’t forget: For a limited time, our current Members can get a Free Food Journal Review! Get some feedback on your diet and learn fixes you can implement to immediately improve your health and nutrition!

3rd Annual Lil’ Beasts Summer Health and Fitness Camp – July 13th-17th
Announcing our 3rd Annual Kids’ Summer Camp! Takes place on Eastover Farm in Rochester, MA from 9am-12pm. Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun! Registration now Open!

WORKOUT OF THE DAY

Fitness & Performance
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.