Skill work: Squat Clinic
WOD: “Death By”
Kettlebell swings (53/35 lbs)
Post WOD mobility: Adductor smash: on roller or with partner, then, seated straddle with forward bend, 3 minutes
11:00 am Strength class: Lift: 1 board press 9 x 3: 50% bar, 30% chain
We are hosting Murph again this year and we’ll run it on Monday 5/30/16 at 9:30 am and 10:45 am. This workout can be halfed or quartered as necessary for different ability levels, if you have questions please ask a coach or check out the link below. We will have a gym wide potluck BBQ immediately following the workout.
1 mile Run
1 mile Run
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.