Strength Every 2:30, 6 Sets 2 Hang Power Clean + 2 Split Jerk 1-2) 60-65% of 1RM CJ 3-4) 65-70% 5-6) 70-75% *Hold onto bar b/t reps
Conditioning For Time: 15-12-9-6-3 Box Jump Overs (24/20) Hang Power Clean Overhead Lunges 30 Double Unders after each round *(RX: 95/65) (FX: 75/55), (RX+: 135/95) *13:00 Cap
Join us for “Murph” today, to honor LT Michael P Murphy, and all our fallen heroes! 8 & 9 AM Doors will open at 7:30 AM. Come early and warm-up! Family and Friends/Drop-ins are welcome, $25! Breakfast Potluck: Sign-up here!
Navy SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.
Weekly Overview
Events/Classes
Monday
“Murph” Hero WOD
8am, 9am Class WODs ONLY
Tuesday
Conditioning Intervals
Wednesday
Clean and Jerk
Thursday
Back Squat
Friday
Pressing Variations
Saturday
Squad WOD
Sunday
Gymnastics Push/Pull
“Murph” For Time: 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run *RX: Unpartitioned with weight vest (20/14) *Compare to 5/27/24
MURPH is TOMORROW Sign up on Zen Planner for the 8 or 9 AM class! Sign-up for the Breakfast Potluck HERE! We would love for you to bring something to share!
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.