Monday, 5/30/16

We only have 2 classes today.
9:00 AM Murph Heat #1
10:00 AM Murph Heat #2

Happy Memorial Day!


Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
***Pull up can be scaled with Banded pull ups or Jumping Chest to Bar pull ups

***Push ups can be scaled with Kneel Push ups and Legs wide push ups

Novice/Masters WOD
For Time
800m Run or 1K Row
75 Pull ups
150 Push ups
225 Air Squats
800m run or 1K Row

9:00 AM HEAT 1 (for those who like to beat the heat).
10:00 AM HEAT 2 (for those who like to sleep)
11:30 AM – Box Setup – There will be a 22′ Charcoal grill. BYOB and BYOM (Bring Your Own Beer / Bring Your Own Meat)


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