Monday, May 25

Warm Up

3 Rounds: 10 Big Arm Circles (Forward/Backward) 10 Dynamic Squat Stretch (standing with hands on feet, drop hips to deep squat then raise hips back up keeping hands on feet the whole time) 5 Inchworms

5 burpees

Memorial Day “Murph”

For Time:

· 1 mile Run

· 100 Pull-Ups

· 200 Push-Ups

· 300 Air Squats

· 1 mile Run

*Murph RX is with a 20/14# vest

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. You can 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.

Or “Murph Prep” Workout:

AMRAP 20: 5 Pull Ups or 10 Ring Rows or Table Rows or 10 Bent Over DB Rows 10 Push Ups 15 Air Squats 400m Run

WORKOUT STRATEGY

· If you follow CrossFit at all, you've seen a common Hero Workout that is done on Memorial Day is "Murph". Today you have the option to do Murph or scale to a 1/2 Murph (divide each movement in half) or complete the Murph Prep workout to prepare you to do the full thing at a later time.

· In the Murph Prep Workout - Pull Ups, Ring Rows/Table rows or Bent Over Rows are ideally done unbroken throughout the entirety of the workout and break up push ups into smart sets from the beginning if you can’t get through all 10. Keep the air squats at a smooth pace throughout the entirety of the workout. Try to keep these unbroken. Try to recover on the run. If you don't have a space to run, sub 1:30 of high knees.

Post WOD Strength

6 Minute AMRAP

Single ARM DB/KB/Odd Object Strict Press

EMOM starting at 0 do 6 Hand Release Pushups

· With whatever time remains until the top of the next minute, you'll complete as many reps of a single arm dumbbell strict press as you can, switch arms every 5 reps

Accessory:

2 Rounds: 1:00 plank 30 alt leg v-up 1:00 Side Plank (Right) 30 alt leg v-up 1:00 Side Plank (Left) 30 alt leg v-up

1 minute rest

Stretch Sesh!

1:00 Calf/achilles stretching 1:30 Couch Stretch (R/L)