Workout of the Day

WOD Monday 5.30.16

Happy Memorial Day! One class today at 9am!

Option 1:

"Murph"

For time:
1 mile Run,
100 Pull-ups,
200 Push-ups,
300 Squats,
1 mile Run.

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 (this was pulled from CrossFit HQ - partitioned IS considered Rx). Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

*Advised is to partition reps into 20 rounds of "Cindy" (5 Pull-up, 10 Push-up, 15 Squats).

Option 2:

"Team Murph"

In teams of 2, run together and partition reps as you see fit for time:
1 mile Run (together),
100 Pull-ups,
200 Push-ups,
300 Squats,
1 mile Run (together).

*Advised is to partition reps into 20 alternating rounds of "Cindy" (5 Pull-up, 10 Push-up, 15 Squats, so 10 rounds each).

Option 3:

"Mini-Murph-indy"
For time:
800m Run,
50 Pull-ups,
100 Push-ups,
150 Squats,
800m Run.

*Partition reps into 10 rounds of "Cindy" (5 Pull-up, 10 Push-up, 15 Squats).

Crossfit Vibe

2925 Airway Ave, Unit B

Costa Mesa, CA, 92626

Email: jeff@crossfitvibe.com

Phone: 949-236-6443