10 Dumbell muscle snatch 35#/25#
20 walking lunges
The Murph hero WOD was originally posted on CrossFit.com on August 18th, 2005 by Lauren Glassman. The description read as follows:
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.
1 mile run
100 pull ups
200 push ups
(partition pull-ups, push-ups, and squats as you see fit)
1 mile run
Competitive athletes may choose to wear a 20# weight vest or body armor for the workout.
Holiday Hours 9am and 10 am only Monday
Memorial Day Holiday Hours
***No evening classes on Monday
20 KB swings 35/30#
5 push up
Hearing many successful focus stories in our 3rd week of Eat To Succeed III.
Here’s a few victories so far:
It’s awesome how accountability can help us focus with something new. What happens if you don’t have a victory? Nothing except you try again to get to your goals. Don’t give up!
take 5 min to establish one rep max at end of third set