Memorial Day

Workout of the Day
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*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.

Post your scores to the Whiteboard.

Memorial Day

Memorial Day

Memorial Day:  WOD at Noon followed by BBQ/Potluck

Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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

300 Squats

1 mile Run

5.23.14

Workout of the Day
Strength:
Clean & Jerk 5×3

For Time
400m Run
Then
21-15-9
Deadlift 225/155
Bar facing Burpees
Then
400m Run

Post your scores to the Whiteboard.

5.19.14

Workout of the Day
CrossFit Games Regionals 13.6

For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)

Strength:
Deadlift
Find your 5 rep max.

Post your scores to the Whiteboard.