Thursday 6/5

Today is a longer workout.  For those new to CrossFit, you will have the option to do this WOD with a partner.  Please try to get to class early to warm-up since we will have a very short group dynamic in order to let everyone finish the WOD.  There will be a 50 minute cap for those performing the WOD individually.

Warm Up

Dynamic Warm-up

Skill

Scaling Options

Metcon

"MURPH"

1 mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.