Saturday WOD – 052816

Murph 2015

Flashback to Murph last year!

MEMORIAL DAY WEEKEND SCHEDULE
Sat. May 28th – MURPH @ 8am & 9:15am
Sun. May 29th – CLOSED
Mon. May 30th – Holiday Schedule – Classes at 8:30 and 9:30am ONLY

Memorial Day Murph and Cookout!
THE TIME HAS COME! MURPH @8am, Cookout @ 3pm.
HEATS FOR MURPH! If you are in the 8AM heat, WOD Briefing and Warmup will be at 7:30am! If you are in the 9:15AM heat, WOD Briefing and Warmup will be at 8:45am!

Summer Programs for your Kids!

High School Strength & Conditioning

Lil Beasts Summer Program: Session 1, Session 2

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.

Last Performed: 5/25/15

SCALING OPTIONS
“Runner’s Murph”
For time:
1 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run

“1/2 Murph”
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

“1/4 Murph”
For time:
400m Run
25 Pull-ups
50 Push-ups
75 Squats
400m Run

And, as always, every movement can be scaled as follows:
Pullups > Rings Rows or Jumping Pullups
Pushup > Pushups on Bench or on Knees
Squats > Squats to a Medball or Box