Memorial Day Murph

"Murph"

WOD:

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. If you've got a twenty pound vest or body armor, wear it.

NEWS:

• Come out and support veterans June 16th for the Disposable Hero's WOD at CFP. 

• Limitted supply of Rumble Rollers (black & blue) for sale: Large $69, Small $44 



• Limited supply of compression bands for sale $20 each 

Saturday Morning Mountain Bike Ride with Ron Castia

Gym Closed Saturday & Sunday for SMR Clinic

Offsite WOD:

Mountain Bike WOD

6:30am Advanced riders will from Steve's house at 14 Fairway Lane in Pleasanton for an hour of fun on the Pleasanton Ridge

8:30 group will meet with Mountain Bike & Cycling Coach extrodinaire Ron Castia at the Pleasanton Ridge Parking for a one hour ride.  All levels welcome.  

NEWS: We will have a DJ (John) Monday night June 4th to rock the house during the workout starting at 5pm
  

ALL LEVELS

Skill set:x2 30 sec hollow hold 20 hollow rocks 10 v-ups WOD: For time 5 Rounds 25 Wall Balls 25 Air Squats

Speedy Bench & Accessory Couplet

WOD: 

Speedy Bench Press (55% of max)

2-2-2-2-2-2-2-2-2-2

Then

18-12-6

HSPU

Ring Dips

Back Squats & finisher

Warm-up: Open hips, stretch hip flexors

WOD:

in 15 minutes perform

Back Squat (65%) to box 3-3-3-3-3

rest 3 minutes

Then

In 20 minutes perform 

On odd minutes: 10 Knees to elbows

On even minutes: 3 squat cleans at 70% of above weight

Record squat weights & total successful rounds

Joser perfroms deficit deads.  I think the shirt made him stronger: