*REMINDER: we have a modified schedule for Memorial Day. Classes at 7:30am & 9am only. Many options to scale — you should definitely come!
A. Team/Partner "Murph"
For Time: 1 mile run 100 pullups 200 pushups 300 squats 1 mile run
*In Teams of 2-3 *Can run entire distance together or split into 400m intervals *Divide the reps in whatever order. Can break into "Cindy" rounds or complete in order.
*About “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". 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.
A. 3 Sets: DB Snatch Cycling (alt arms) x 24-20-16 Handstand Practice x 1 min (Rest 90 sec)
B. 3 Rounds for Time: 100m Farmer's Carry (77th st) (NTE 53/35# per hand) 1 min Forearm Plank (accum)
A. 3 sets: Hang Power Clean x 5-4-3 Single-arm DB/KB Upright Row x 4-6/arm (Rest 90 sec)
B. Partner WOD! 4 Rounds for Time: 200m Run (75th st) 16 Lateral Box Step-over (10/leg) 10 Burpee *Follow the leader style - partners start at different stations and cannot advance stations until each person has finished designated work
A. 3-4 Sets: Back Squat x 4-6 Strict Chin-ups x 2 (Rest/mobilize 2 min)
B. 5 Rounds for time: 8 Goblet Squat (NTE 53/35#) 30 Double Under