MONDAY 5-29-17

MODIFIED CLASS SCHEDULE

AM). We will have Heats every 30 Min starting at 7AM, 7:30, 8  & 8:30

one evening  Class at 4:30 Pm

 

Cancelled classes, 6AM, 11:00 & 5:30 PM

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Warm up

DYNAMIC 3X

100 m run

25 m butt kicks

25 m high knees

25 side  shuffle L/R

then

3X 10

Airsquats

spiderman push-up

ring row

bar taps

 

MEMORIAL DAY HERO WOD

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“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

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.

Finish each movement before moving on to the next

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