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:

  1. Anonymous5/30/2011

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

    ReplyDelete
  2. Mtn Rob5/30/2011

    73:43
    Thats was brutal

    ReplyDelete
  3. SRD5/30/2011

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

    For their sacrifice.

    ReplyDelete
  4. Anonymous5/30/2011

    "Murph"

    48:02
    used blue bands w/pull ups

    -Krebs

    ReplyDelete
  5. Kristina5/30/2011

    Murph

    50:12
    20 rounds of 5,10,15

    ReplyDelete
  6. Indy5/30/2011

    Murph

    51:19 with 20 lbs vest

    ReplyDelete
  7. 05/30/2011

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

    20# vest throughout

    -Bert

    ReplyDelete
  8. Anonymous5/31/2011

    Murph
    42:02

    Jay

    ReplyDelete
  9. Michelle5/31/2011

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

    ReplyDelete
  10. Mint6/06/2011

    Murph

    40:29

    ReplyDelete