Strength
15 minutes to make up strength work from earlier in the week
Conditioning
Working with a partner, complete:
1 mile run
800m run
400m run
Runs must be completed together. Partners must split work on the overhead squats and toes to bar, but the work can be broken up in any order (“Murph-style”).
Boot Camp starts Monday!
Jump start your fitness routine with Solidarity Boot Camp. Sign up here.
Due to renovations at the gym, all workouts through January 1st will take place rain or shine at Washington Park (upper level across from Shenandoah Joe on Preston). If you have a yoga mat, bring it!
Stay tuned for possible changes, we could move back into the gym sooner depending on how the work progresses.
This week’s schedule:
Tuesday, December 31: one class at 10 a.m. at WP
Wednesday, January 1st: one class at 10 a.m.
Conditioning:
Working with a partner, 20 minutes, as many rounds as possible:
Strength
5 Repetition maximum power clean
Conditioning
For time:
Thanksgiving Day Murph crew!
Happy Thanksgiving! We’ll be open for one workout at 9 a.m. If you have friends and family visiting, feel free to bring them to join in the fun with you!
Team “Murph”
Working with a partner, complete:
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run
Partners must complete runs together. Pull ups, push ups, and squats can be partitioned in any way, but only one person can work at a time.
About “Murph” from CrossFit Headquarters on 2005.08.18:
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.
Strength: Back Squat 5-5-5-5-5
Conditioning:
Three rounds for time of:
