Memorial Day

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***OPEN GYM 8-10 AM***

Please arrive by 9 am to complete the workout.

 

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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.

WEEKEND WOD

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WOD

“Harper”

Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135/95-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate

5.27.16 WOD

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Squat Party

*This Saturday we will only have class at 7:00 am due to hosting a seminar

**MEMORIAL DAY: We will have open gym from 8-10. The workout will be the Hero Workout “Murph”. Please be there and start the workout by 9:00 so that we can end at 10.

WOD

4 Rounds of

Run 800 meters

50 Wall Ball Shots (20/14 lb ball)

 

5.26.16 WOD

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Andy makes the L-sits look easy?

*This Saturday we will only have class at 7:00 am due to hosting a seminar

**MEMORIAL DAY: We will have open gym from 8-10. The workout will be the Hero Workout “Murph”. Please be there and start the workout by 9:00 so that we can end at 10.

WOD

Thruster

3-3-3-3-3-3-3

Comments: Who cringes each time you see thrusters as part of a workout?

5.25.16 WOD

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jodyjump

Jody gets ready for a big jump

*This Saturday we will only have class at 7:00 am due to hosting a seminar

**MEMORIAL DAY: We will have open gym from 8-10. The workout will be the Hero Workout “Murph”. Please be there and start the workout by 9:00 so that we can end at 10.

WOD

Row 1k

20 Hang Power Cleans (155/105)

20 Push Jerks (155/105)

10 Hang Power Clean and Jerks (155/105)