Saturday 5.26.18

Saturday 5.26.18

REMINDER: Today is our annual Memorial Day “Murph” event starting at 9am with wave 2 starting around 9:30-9:45. We invite all to stick around after and enjoy some food and drink. All are welcome!

Memorial Day Weekend Schedule:
Saturday: 9am “Murph”, NO OPEN GYM
Sunday: Open Gym 10am – 12pm
Monday: Open Gym only 8am – 11am



For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
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.


Tuesday May 8th

Tuesday May 8th

A. Warmup:
3 sets of:
10 Suitcase DL, ea.
10 Goblet Squats
10 Ring Rows
2 wall walks

B. Back Squat, 20 RM
*add 5-10 lbs from Monday 4.30.18

C. Press, 3 x 10
-same weight across, add 2.5-5lbs from Monday, 4.30.18

This is week 2 of a 5 week cycle. Next weeks lifts will happen on Wednesday, adding 5-10lbs per week on the squat and 2.5-5lbs on the press. A good starting point for today will be around 65% of a 1RM on the BS and 50-55% on the press if you did not complete last week. For newer members who may not have an established or estimated 1RM on either lift complete the following:
A. Back Squat 5-5-5-5-5


Tuesday 1/11/11

Happy 40th Birthday Shane! Wish him a good one!

Shane’s B-day WOD:

For time:

40 pullups
400m Run
40 Box Jumps
400m Run
40 Pushups
400m Run
40 KB swings
400m Run

*post time to comments

Birthday Boy!