Memorial Day Murph will be going down Monday, May 27 from 9a-12p. Heats will be started every :15 mins with the last heat going at 11:15a. All other group times are cancelled. Please remember the reason why we are doing this workout and the true meaning behind Memorial Day. Remember those who have and continue to serve our great country. This workout is a tribute to Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan June 28, 2005. “Body Armor”, as he referred to it, was one of his favorite workouts and is now called “Murph” in honor of him and the great sacrifice he made for us.

Murph

For time:
1 Mile Run
100 Pull-up
200 Push-up
300 Squat
1 Mile Run

WOD
5×1 OHS
5×1 Front Squat
5×1 Back Squat

WOD
100 Abmat Sit-up
-then-
8 Rounds
1 Squat Snatch (95/55)
5 OHS (95/55)
-then-
100 Abmat Sit-up

WOD
STRENGTH
5×5 Push Press

WOD
12 Min AMRAP
ME Shoulder to OH (135/95)
50 Double Under

WOD
In 20 mins perform:

Karen
150 Wall ball (20/14)

with remaining time AMRAP of:

“Cindy”
5 Pull-up
10 Push-up
15 Squat

WOD
8 Rounds
7 Deadlift (225/155)
200m Run

STRENGTH
5×5 OHS

WOD
Randy

75 Power Snatch (75/55)

WOD
Kelly

5 Rounds
400m Run
30 Box Jump (24/20)
30 Wall Ball (20/14)

STRENGTH
5×5 Shoulder Press

WOD
13 Min AMRAP
5 Front Squat (185/135)
10 Striders (2ct)
15 Pull-up
-no rack used for front squat, bar from the ground

WOD
15 Min AMRAP (155/115)
9 Deadlift
6 Hang Clean
3 Shoulder to Overhead
-prison rules! let go of the bar at any point during a round and you must start that round over.