CrossFit – Mon, May 25
Hero #11/12 this Wed. All 12 Hero WODs must be completed by Mon. 5/25 to complete the challenge. Here is an updated list of everyone that has completed the first 10: 12 Heroes ChallengeMemorial Day (5/25) Murph Schedule- 6:00am, 7:30am, 9:00am, 10:30am
Performance & Fitness
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
(If you have a 20# vest or body armor, wear it.)
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
https://themurphchallenge.com/
Coach’s Notes: Rx is with a weight vest (20/14#). The workout will start and end with the run. The gymnastics movements can be broken up into any rep scheme.
“Half Murph” (Time)
For Time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
*The workout will start and end with the run. Partition the gymnastics in any order.
Partner Murph (Time)
For time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
Coach’s Notes: Partners will run together. The middle work will be split. The partner version is not petitioned. Must be straight through.
Last Hero WOD of our 12 Heroes challenge! There are a lot of options for today. Show up, work hard and have fun!