Monday - 5/29/2017

Happy Memorial Day! Remember we will only be having one class today at 9 a.m.

 

Warm Up:

10m each:

-Inchworm + Push-up

-Lunge + Squat

-Bear Crawl

-Knee Pull

-High Knees

-High Knee Skip

-Leg Pull

-Butt Kickers

-Toe Pull

-Heel Walk

-Toe Walk

-Inside of Foot

-Outside of Foot

Easy 200m Run

5 Pull-ups

10 Push-ups

15 Squats

 

Metcon: "Murph"

For Time

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Notes: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., 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. This workout was first programmed as the CrossFit.com Workout of the Day on August 18, 2005 and is performed at affiliates worldwide every Memorial Day.

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.