Monday, May 31
WOD
Happy Birthday Rudy Baldus!
Say goodbye to Chauncey on Monday! Chauncey will be moving to DC, hopefully we’ll see him for a drop-in from time to time!
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 (200 Sit-ups)
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)
