Memorial Day Murph!

Announcements

Memorial Day MURPH!!
Heats begin at 8, 9, 10, and 11. Be here early to warm up! No regular classes on Monday.

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Murph

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Honor those who made The Ultimate Sacrifice!!!!

Announcements

Memorial Day MURPH!!
Heats begin at 8, 9, 10, and 11. Be here early to warm up! No regular classes on Monday.

Ole Glory CrossFit – CrossFit

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Warm-up

Warm Up – Legs/Back/Shoulders/Row (No Measure)

3 Rounds:

5 PVC Pass Throughs

10 Walking Lunges

10 Ring Rows

150m Row
Instead of row do 200m jog

Mobility

Mobility – Shoulder/Tricep/Lat Smash (No Measure)

Tricep Smash (p.277)

Shoulder Rotator Smash + Floss (p.250)

Overhead Tissue Smash (p.255)

Metcon

Cool Down

Regionals 2015 Team workout event 6 (Time)

50 GHD Situps

50 Muscle Ups

50 Hang Cleans 205/135
In teams of 3, one person completes 50/100 GHD/ABMAT situps, then person 2, then person 3. Once each member completes situps they can begin muscle ups. Once MU are complete they can complete hang cleans.

Scale for MUs are Pull-ups and dips.

Scale weight accordingly.

Cool Down – Full Body (No Measure)

Couch Stretch – 1 min each

Glute/IT Band Wall Stretch – 1 min each

Shoulder Stretches on wall – 30 sec each

Calf Stretch – 30 sec each

R/L Split with Roller and Parallettes – 30 sec each

Straddle/Pancake Stretch – 30 sec

Pike Stretch (feet flexed) – 30 sec

Pike Stretch (toes pointed) – 30 sec

Lying Cross Over Back Stretch – 30 sec

Sitting Arms Behind Back Stretch – 30 sec

Retest Week – Day #1

We completed this exact same WOD eight weeks ago on March 30th. Check your previous scores before your WOD today so you can see your progress!

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Weightlifting
Back Squat (Max Effort)

Work up to a 1 Rep Max Back Squat.

4 Rounds:
10 Box Jump Overs 24/20
10 Lateral Bar Burpees
10 Power Snatch 95/65

Last completed eight weeks ago on March 30th, 2015.