May 08, 2014
Back squat: 12×2 @ 75% 1RM, 30 sec rest between sets
WOD: AMRAP in 18 minutes of:
10 Box jumps (24/20”)
10 KB swings (53/35 lbs)
Memorial Day is coming up fast and that means it is time for “Murph” again. During this workout we suffer to honor all fallen heroes in the name of Navy Lt. Michael Murphy, 29, of Patchogue, NY, a SEAL killed in Afghanistan on June 28, 2005. He was posthumously awarded the Medal of Honor.
This year we are an official host of The Murph Challenge, which benefits the Michael P. Murphy Memorial Scholarship Foundation. For more information and register for the event, go to the link at the right of the page. We will be doing the WOD on Memorial Day at 10:00 am and all levels are welcome and encouraged to participate.