Saturday WOD – 052618

MURPH 2015!

MEMORIAL DAY WEEKEND SCHEDULE
Saturday May 26th – MURPH at 8AM and 9:15AM
Sunday May 27th – CLOSED
Monday May 28th – CLOSED

MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!!
Saturday, May 26th! MURPH will start at 8AM with the first heat. Sign up for Heats ASAP as they will fill up. A 3rd Heat will be added if necessary. Our MDW Cookout and Anniversary Party will start at 2pm that afternoon back at our house. Please RSVP ASAP! Tess will be getting a Food list started soon.
MURPH Heat Signups!
RSVP for our Cookout!!

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

“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.

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/Box or on Knees
Squats > Squats to a Medball or Box