Holiday Murph - Monday May 22/2017
Attention Holiday Hours
Gym Will be open from 9am-11am.There will be a 9:30am class only today. No class cap, but please sign in! We will hit a HERO WOD which is Indestri Tradition on Holidays through the summer.
MURPH
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..
Monday May 22, 2017
Focus:
Group Warm Up.
Workout Of the Day: ( Can be done solo or with Partner)
Murph
1 Mile Run300 Air Squats200 Push Ups100 Pull Ups1 Mile Run.Lvl 2 Fitness1200m Run300 Air Squats200 Push Ups ( progression100 ( Pull up progression)1200m Run.Lvl 1 Technique1/2 Murph800m Run150 Air Squats100 Push ups50 Pull Up/ Ring Row800m Run.Lvl 4 Competitor Murph Rx with Weight VestSub: 30 minutes.
Cash Out:
Coaches Choice.Check back each night at 8pm for the next days WOD.
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