8 AM CLASS ONLY TODAY
GROUP WARMUP
2 rounds of:
100 m run
2 beat swings
3 pull-ups
5 push-ups
8 air squats
:15 soleus/gastroc stretch (each side)
HERO WORKOUT
""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. You may also do this workout with a partner. Scale/modify as needed.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". It is now 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.
HAPPY BIRTHDAY STEFANIE MOONEY!
Mindset Monday
On this Memorial Day, gyms all over the world will be participating in Murph, in honor of fallen soldiers. Approach this workout with a plan and a positive mindset. It will get tough, so keep in your thoughts all who have lost their lives to protect our freedom.
