Holiday Schedule

November 25, 2014

THURSDAY
8AM AND 9AM CLASSES ONLY

FRIDAY
9AM AND 5PM ONLY.
Ask your coaches about possible open gym times.

Thursday is Thanksgiving and you know what that means!!!
Its Time to “Murph”, this is our version of a Turkey Trot.

“Murph” is the most popular Hero Wod in CrossFit. And its definitely one of our favorites. If you have seen the Movie Lone Survivor then you have seen the story of Murph and the Seal Team 6. If not you should watch it tonight.

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Here is the workout:
For Time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.

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.

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