750m Row:
(250m moderate,  250m HARD, 250m easy)
Then,
10 Strict Press
5 Good Mornings
10 Push Press
5 Good Mornings
10 Split Jerks w/ Puase in dip and catch
5 Good Mornings

Strength
Find a 1RM Split Jerk

Wod
10 Minute AMRAP
10 Clean and Jerks 135/95lbs
20 Box Jump Overs 24/20″

Target score 3 Plus rounds
Firebreather 6 rounds

Tips- Eliminating all unnecessary movement in all wods is something everyone can work on
-Stop walking far away from your bar. It’s too easy to stay away from it once your 10 feet away
-a little chalk is good, too much chalk is usually just a way to get away from your bar for a few seconds.
-Control your bar down to a degree. If your bar bounces 5 feet away its really a pain in the ass to walk to and reset for your next lift
-box jump over- stay low, stay efficient. Should not take more than two steps to turn around and start your next jump

Closed for Memorial Day. get some fitness done outside the gym!

Hero Wod Murph
Many scaling options available.
Heats at 5am, 6am, 7am, 8am and 9am.
We are closed tomorrow tomorrow for Memorial Day.

“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. Start and finish with a mile run.

There is no 10am class today.
10pm Murph Heat! also heats tomorrow at 5am, 6am, 7am, 8am, 9am
A lot of you are doing the Murph workout tonight or tomorrow. We will only have 8am endurance and 9am Crossfit class for those who aren’t performing Murph.

8am- with a partner
complete 200 cal row, split how you want
200 cal bike.

9am ONLY (no 10 am today)
5 Rounds for time of:
9 Bar-facing Burpees
8 Power Cleans, 155/105
7 Front Squats, 155/105
6 Push Jerks, 155/105

18-15-12 reps for time of:
Pull-ups, strict
Ring Dips, strict

For time:
800m Run
80 Air Squats
400m run
40 Air Squats

Don’t forget about Hero Workout Murph this weekend. We will have one heat Saturday night at 10pm then more heats Sunday at 5am, 6am, 7am, 8am and 9am. Hour time cap on the workout. Many ways to scale this. We are here to help with that.

Nice partner cardio piece before Murph this weekend.
800m Run
Then
2 Rounds
10 R. Leg RDL w/ KB
10 L. Leg RDL w/ KB
3 Inchworms

This can be done on rower bike or ski erg.
For Time with a partner
30/20 Calorie Row each
40/30 Calorie Row each
50/40 Calorie Row each
50/40 Calorie Row each
40/30 Calorie Row each
30/20 Calorie Row each
Directly after each row, perform 15 UB KB Swings. Choose the heaviest weight you can do unbroken for all rounds. Once athlete 1 finished thier row they immediately perform KB swings. Athlete 2 begins rowing as soon as Athlete 1 gets off the rower, so there will be a small overlap where both athletes are working.