053022

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. Open gym at 5am, 7am, 12:30pm and 6pm.

Warm-up:
3 Deep Squat Complex
4 Inchworm pushup lunge
2 Rounds of:
3 Pullup
6 Pushup
9 Air squat
150m Run
then
5 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)