First a reminder that we will be operating under Holiday/Saturday hours. So we will only have 2 class times available 8:30 and 9:30 am. Secondly we would like to thank each and every person who helped contribute in getting the gym finished in time for the anniversary party. All the hours of painting, building and cleaning really showed and now the gym looks amazing. Thank you all from the bottom of our hearts. We’re truly the luckiest people in the world to have a family like you all. Lastly we would like to thank all the Men and Women how have made the sacrifice to serve for our great country. Today we’re going to perform “Murph,” which is a Hero WOD created in the honor of Lt. Micheal Murphy who made the ultimate sacrifice. Please watch the video below and remember why we’re performing this WOD today.
Essentials
| Strength/Skill: |
Warm up:
Strength: Skill: |
| WOD: |
| “Mini Murph”
For Time:
*Portion the pull ups, push up and squats however you want. |
| Additional: |
|
Performance
| Strength/Skill: | |
Warm up:
Strength: Skill: |
|
| WOD |
|
| “Murph”
For Time:
*Portion Pull Ups, Push Ups, and Squats as you wish. Suggested 20 Rds 5 Pull Ups, 10 Push Ups, 15 Squats |
30 Wall ball shots
30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf |
| Additional: | |
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Competition
| Strength/Skill: |
Warm up:
Strength: Skill: Skill: |
| WOD |
| “Murph”
For Time:
*Portion Pull Ups, Push Ups, and Squats as you wish. Suggested 20 Rds 5 Pull Ups, 10 Push Ups, 15 Squats |
| Additional: |
|