Strength for the Week:
Monday: 9 am and 10 am WOD only: “Murph”
Tuesday: Deadlift
Wednesday: Hang Power Snatch
Thursday: Partner WOD
Friday: Front Squat Jerk Complex
Saturday: “Lighter Regional WOD Event 2”
Sunday: Push Press

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“Murph”

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.

Memorial Day Weekend Schedule:
Saturday: Regular Schedule
Sunday: Closed
Monday: Memorial Day Murph. 9 am and 10 am WOD

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Memorial Day Weekend Schedule:
Saturday: Regular Schedule
Sunday: Closed
Monday: Memorial Day Murph. 9 am and 10 am WOD

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Front Squat
Establish a 5RM

NY: 5 x 5 (A)

AMRAP 10:
7 Chest to Bar Pull Ups, Fx: Pull Ups
7 Overhead Squats 135/95, Fx:95/65
14 Box Jumps 24/20

Memorial Day Weekend Schedule:
Saturday: Regular Schedule
Sunday: Closed
Monday: Memorial Day Murph. 9 am and 10 am WOD

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Benchmark Wod
“Grace”
30 Power Clean and Jerks 135/95

Finisher EMOM 10:
Odd: 5 Strict HSPU, Fx: Hand Release Push ups
Even: 35 Doube Unders

Memorial Day Weekend Schedule:
Saturday: Regular Schedule
Sunday: Closed
Monday; 9 am WOD: MURPH
Please Reserve. A 10 am WOD will be made available after Reservation Cap is met

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Rope Climb Technique

6 Rounds For time:
200 Meter Run
3 Rope Climbs Fx: Supine Rope pulls
6 Burpees
9 Wall Ball Shots 20/14

Finisher:
50 Hollow Rocks