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May 30th WOD

5/30/2016

Only 9:00am and 10:00am classes!!

Murph (Time)
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

Half Murph (Time)

Run 800m
50 pull-ups
100 push-ups
150 airsquats
Run 800m

Level 2
L2: Metcon (AMRAP - Rounds and Reps)
Every 5 min for 35 min

Run 400m
8 ring rows
10 push-ups
12 air squats

Advanced

1/2 murph

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM