Workout of the Day

Monday – May 25th 2015

Memorial Day “Murph”

For Time

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

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

Sunday – May 23rd 2015

KettleBell Conditioning

Open Gym

**Memorial Day Schedule – In observance of Memorial Day, both gyms will be closed Monday. Members interested in participating in our traditional Memorial Day Murph can arrive at Ponce as early as 8:30 AM for warm-up, 9:15 WOD brief, with a 9:30 AM start time.**

Saturday – May 23rd 2015

Teams of 2
25 min AMRAP:

30 Thrusters (115/80)
30 Box Jumps (24/20 in)
30 Russian Kettlebell Swings (70/53)
30 Chest to Bar Pull-Ups

*Split Reps as Needed*

**Memorial Day Schedule – In observance of Memorial Day, both gyms will be closed Monday. Members interested in participating in our traditional Memorial Day Murph can arrive at Ponce as early as 8:30 AM for warm-up, 9:15 WOD brief, with a 9:30 AM start time.**

Friday – May 22th 2015

1) Take 12-15 minutes to build to a 1-RM Shoulder Press

2) Complete as many rounds as possible in 12 minutes of:
3 Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
250 Meter Row

**Memorial Day Schedule – In observance of Memorial Day, both gyms will be closed Monday. Members interested in participating in our traditional Memorial Day Murph can arrive at Ponce as early as 8:30 AM for warm-up, 9:15 WOD brief, with a 9:30 AM start time.**