5/28/2011

Memorial Day ''Murph'' (05.30.2011)

Memorial Day 2011
''Greater love hath no man than this,
that he lay down his life for his friends.''


Today's Memorial Day Hero WOD will be kicking off at 8am, 9am, and 10am. Please be on time for the last heat if you are planning on the 10am start.


Warm-up Drills (05.30.2011)

Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
5 x Pull-ups
10 x Push-ups
15 x Air Squats
-Groiners
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch

''Murph'' (05.30.2011)
Complete the following for time
1 mile Run
100 x Pull-ups
200 x Push-ups
300 x Squats
1 mile Run

Notes: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1 mile run. If you've got a twenty pound vest or body armor, wear it.

Post times to comments.

Mobility WOD

10 comments:

Anonymous said...

Slawra: 56:44 (20 rounds of 5/10/15)

Mtn Rob said...

73:43
Thats was brutal

sdaghir@gmail.com said...

''Murph''
Subbed Ring Dips for Push-ups.
50 minutes

For their sacrifice.

Anonymous said...

"Murph"

48:02
used blue bands w/pull ups

-Krebs

Kristina said...

Murph

50:12
20 rounds of 5,10,15

Indy said...

Murph

51:19 with 20 lbs vest

lewis.robertdavid@gmail.com said...

Murph
First half with gas mask - 36 minutes
Total - 74 minutes

20# vest throughout

-Bert

Anonymous said...

Murph
42:02

Jay

Michelle said...

"Murphy"
40:50
(used blue band for pull-ups)

Mint said...

Murph

40:29