WOD
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May 26th, 2017

Category: WOD
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SATURDAY 05/27/17

“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.
Lt.-Michael-Murphy

May 25th, 2017

Category: WOD
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FRIDAY 05/26/17

3 ROUNDS
1 MIN – BACKSQUAT (135/95) FROM FLOOR
1 MIN – REST
1 MIN – PUSH UPS
1 MIN – REST
1 MIN – POWER CLEAN (135/95)

May 24th, 2017

Category: WOD
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THURSDAY 05/25/17

A. BACKSQUAT
1X8 @ 55%
1X8 @ 60%
1X8 @ 65%
1X8 @ 70%

B. “THE GOOD LIFE”
3 ROUNDS
500M ROW
12 BURPEES
21 BOX JUMP (24/20)

May 22nd, 2017

Category: WOD
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TUESDAY 05/23/17

“GOAT DAY”
EMOM 20
MIN 1 – GOAT 1
MIN 2 – GOAT 2

“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double unders, Ring Dips, Overhead Squats, Kipping Pullups, etc.