BRING A FRIEND DAY!
Every 2 minutes x 10 sets
1 Rope Climb or 5 Strict Pull Up
2 Bar Muscle Ups
8 Burpees over 6” plates
Split Jerk 2RM
1. California Regional - May 26-28
2. Memorial Day Murph - On May 29th, we will have ONE class at 9AM. This workout is open to the entire community. Feel free to invite your friends!
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.
In Pairs: (I go, you go style.)
2:00 Work/2:00 Rest
5 Strict CTB Pull Up
5 Ring Dips
10 Pistols, alternating
Max Box Jump Overs in remaining time
Back Squat 3x3, 80% of 5RM
1. Spirit Week - this week, we are going to deload from our strength progressions M-F.
Dynamite Duo Competition - May 20th; 10:30AM MOBILITY & 11AM Competitors will cancelled this week
California Regional - May 26-28th in San Diego
Memorial Day Murph - May 29th 9AM (ONE WOD)