May 29, 2017 

May 29, 2017

Schedule today:  9am, & 10:15am only!!

Warm Up-

3 RNFT:

100m Run
3 Spiderman + Reach (each side) –
3 Samson Lunge Stretches (each side, 1s pause)
3 Walkouts
5 Slow PVC Overhead Squats

WOD-

‘Murph’:

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”. It became “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.

Run 1 Mile
100 Pull-Ups
200 Pushups
300 Air Squats
Run 1 Mile

*Partition the Pull Ups, Push Ups, & Air Squats as desired