memorial-day

Monday, May 27
Memorial Day
WODs at 7 & 10 am
Boot Camp from 8:30 to 9:15 (7 and 8:30 Boot Campers)
 

Hero WOD “Murph”

AFAP: 
Run 1 mile
100 pull-ups
200 pushups
300 air squats
Run 1 mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

WODs will begin promptly at 7:05 and 10:05. Be sure to arrive early enough to warm up on your own and prepare your workstation if you need strength band(s).

Boot Campers are also welcome to attend the WOD at 7 or 10. Be sure to contact Coach Paul if you planning on doing so.

Scaling options:
Partition the pull-ups, pushups, and air squats as needed. For example, complete in 20 sets of 5 pull-ups, 10 pushups, and 15 air squats or 10 sets of 10 pull-ups, 20 pushups, and 30 air squats. You may also choose to merely keep a running tally of completed pull-ups, pushups, and air squats.

You may complete as an AMRAP. For example, run 1 mile and then complete as many rounds as possible in 2o minutes of 3-5-7 (5-10-15 or 10-20-30) pull-ups, pushups, and air squats. Then run another mile.

You many choose to complete as an AFAP but decrease the distance and/or reps. For example, run 400m, complete 25 pushups, 50 pull-ups, and 75 air squats (400m and 50-100-150) and then run another 400m.

If you’ve got a twenty pound vest or body armor, bring it and wear it.

Click here to learn more about CrossFit Hero WODs and click here to learn more about “Murphy”.