Friday, 23 August 2013

Announcement: The On-Ramp class will meet in Arvin's 3rd Floor Weight Room at 0530.  The regular class will meet in front of Arvin at 0530 for a "Fire up the Corps" Hero Workout - Team MURPH!  We are trying to get as many people out as possible for this workout, so wake up your friends and bring as many people with you to Arvin!

Recommended Warm-Up:  5-10 minutes of mobility drills and dynamic stretching.

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.

WOD:  Team MURPH
***This workout will be conducted in buddy teams of 2.
- Run 1 mile from Arvin down to the River Courts (partners do not have to stay together on the run, but you cannot start the next part of the workout until both people finish the run) - route will be explained at the workout brief in the morning
- 100 Pull-Ups
- 200 Push-Ups
- 300 Squats
- Run 1 mile back to Arvin (reverse direction on the same route)
***Partner A does as many GOOD pull-ups as they can, and once they start getting tired, they switch and Partner B does as many GOOD pull-ups as they can.  Continue until the partner team gets 100 pull-ups.  Then follow the same procedure for push-ups and then squats.  Only 1 person in each group can workout at a time.  Scale the pull-ups as necessary (partner-assisted/spotting, jumping pull-ups, "ring rows" on the dip bars, etc.), or if both partners are still new to CrossFit, modify by scaling down the total number of reps for each exercise (i.e. 50 Pull-Ups, 100 Push-Ups, 150 Squats, etc.).

http://www.youtube.com/watch?v=hEVDNZg33FE&list=FLSp3pLvezoSAegBTntetY2w&index=7