Memorial Day Schedule: 7:15am class only
Let’s hit this WOD together!Tip of the Day:
There is no shame in taking a day of rest after today’s WOD.
Joint flossing, contrast baths & low-intensity activity after a strenuous workout (like “Murph”) is more effective than passive recovery in reducing DOMS (delayed onset muscle soreness). Joint flossing to reduce muscle inflammation & increase blood supply is effective as part of a recovery protocol for a strenuous workout.
Choose your “Murph”
800M Run – 50 Pull-ups – 100 Push-ups – 150 Air Squats – 800M Run
Team Murph (Teams of 2-3)
1 Mile Run Together – 100 Pull-ups – 200 Push-ups – 300 Air Squats – 1 Mile Run Together
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.