Murph

Announcements

Memorial Day Holiday Schedule Changes

5/26 – Reduced Hours – No Evening Classes – Last Class 12PM

5/28 – MURPH WOD & BBQ – No Other Classes/ Open Gym

5/29 – Closed – Memorial Day

5/30 – Reduced Hours – First Class 9:30AM

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock: (No Measure)

200-m run (slow)

4 Min Line Drills

200-m run (fast)

BenchMark WOD

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.
To learn more about Murph click here
SX:

Run Substitution:

Echo bike: 100/120 Cal

Cool Down

Foam Roll (Checkmark)

Accumulate:

1-3 Rds:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves