Monday, May 29
WOD
Happy Memorial Day! CF MVA will be honoring those who made the ultimate sacrifice to protect our country by participating in the Memorial Day Murph workout.
Classes at 8 & 9am with donuts and mimosas to follow!
Open gym at 11:30am, 12:30pm, 1:30pm, 6:45pm, 7:45pm
Warm-up:
7 minute AMRAP:
2 Inchworm pushup lunge
3 Deep Squat Complex
3 Pullup
6 Pushup
9 Air squat
150m Run
4 Up down dog
WOD: “Murph”
For time:
1 mile Run
100 Pull-ups (Ring rows/Jumping pullups)
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
*Start and finish with a 1-mile run, partition the pull-ups, push-ups, and squats as needed.
*50 minute cap.
Scaling options:
“Smurph” 800m Run, 50 pullup, 100 pushup, 150 Air squat, 800m Run
“Partner Murph” 800m run , 100 pullup, 200 pushup, 300 Air squat, 800m run (Run together, split the rest w/ a partner)
