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Blog MEMORIAL DAY- Monday, 5.25.2015

Blog

MEMORIAL DAY- Monday, 5.25.2015

  • by rbwrv
  • May 24, 2015

Monday 5.25.2015

Class Time: 10:00am  (This will be the only class today)

Join us for our annual Memorial Day WOD as we complete the Murph challenge in honor of Lt. Michael P. Murphy Read his story here. Complete the work on your own or grab a partner and split the work.

michael-murphy

WOD:

The ‘Murph’ Challenge

1 Mile Run

100 Pull-ups  (Banded, Ring Rows)

200 Push-ups  (Banded, Knee Push-ups)

300 Air Squats  (Banded)

1 Mile Run

Scaled: 

Complete the work with a partner, only 1 partner working at a time. For example, Partner 1 runs 800m, when Partner 1 returns, partner 2 runs 800m. When Partner 2 returns, Partner 1 may begin on the pull-ups, while Partner 2 rests.

Beginners:

800m Run/Walk

then…

5 Rounds of Cindy (5 Ring Rows, 10 Push-ups, 15 Air Squats)

then…

800m Run/Walk