WOD

053022

Monday, May 30

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. 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)

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