A. Take 12 minutes to complete 4 sets of the following
A1. Sandbag bearhug carry 50m rest
15-30 seconds
A2. Max strict press in 30 seconds @ 95#/65#
B. 3 rounds for time
60 Double unders or 90 single unders
10 atomic sit-ups 45#/25#
30 Plate overhead walking lunges
*15 minute time cap
Memorial Day Schedule
Monday, May 29, 2023
We will be doing “Murph”
Murph” honors the life of Lieutenant Michael Murphy from Patchogue, NY, who died serving in Afghanistan in 2005.
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
Partition the Pull-Ups, Push-Ups, and Air Squats as needed
We will have three start times:
8:30,9:00, & 9:30am. We will not have a group warmup. You need to be warmed up and ready to go at one of the start times listed. Hopefully, we won’t have much congestion at the pull-up rig, however, be prepared to accommodate others wanting to complete this tribute workout. We look forward to a wonderful beginning to Memorial Day with many of you at our tribute workout “Murph!”