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FRIDAY, AUGUST 29, 2014

Workout of the Day: Monday 5-27-2013

Memorial Day schedule = 6a, noon, 5:30 only!

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WOD: “Memorial Day Murph”

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005.

Complete for time:

  • 1 mile run
  • 100 pull ups
  • 200 push ups
  • 300 squats
  • 1 mile run

Scaling:

  • A: 800′s, 30 pull ups, 60 push ups, 125 squats, 800m run
  • B: 1200m run, 50 pull ups, 100 push ups, 200 squats, 1200m run
  • C: Rx
  • E: Rx + 20 lb. weight vest

Shirts & donations are available here: Memorial Day Murph

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BBQ after the noon class, bring a dish!! Grills are welcome (need to heat the dead animals some way)!




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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!

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