MEMORIAL DAY MURPH
On Monday, May 28th we will again be taking part in the Memorial Day Murph Fundraiser. As some of you who took part in it last year will recall, we had a great showing of all sorts of good people and not just our athletes, but athletes from other boxes, family, friends, and even strangers. We raised a decent amount of money for several worthy causes, had a great time pushing and cheering each other on, and then ate and drank afterwards as we recovered and commiserated together.
We are looking forward to having an even bigger turnout and gathering this year. We hope that most of you will be able to participate in the workout, but if not we hope that you will at least make a donation. The cost to register this year is $35. In return you’ll get a cool t-shirt to commemorate your honoring Lt. Michael Murphy, the satisfaction of completing a super challenging WOD, and the opportunity to hang and have fun with people just like you who want to make a difference.
Please visit the link to learn more about Memorial Day Murph and register or donate. Tell your friends too.
Below are a few pics from last year’s Memorial Day Murph Fundraiser.
WORKOUT OF THE DAY
Skill Work/Practice
Max Time L-Sit Hold or Tuck Hold on rings or parallettes
Max Time Tri-Pod, Headstand, Handstand Hold against wall, or Freestanding Handstand Hold
4/4 Single-Leg Squats off a box, 24/20″
then,
“The Air Force WOD”
For time
20 Thrusters, 95/65lbs
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
You must do four burpees at the beginning of every minute before moving on to the barbell work. You are allowed to move to the next barbell skill once you have completed all 20 reps. If the minute ends during a repetition then you will complete that rep and then start the next four burpees. This is one of those workouts where the desired effect is to have you constantly in motion. You should be breathing pretty darn hard, but be able to continue with the barbell work without many breaks, other than the break for burpees. So while you may be tempted to do this with the prescribed weight, if it will result in you only being able to to do only a couple of reps at a time then we want you to do a lighter weight. We are looking for you to complete “The Air Force WOD” in under 15 minutes.
We last did “The Air Force WOD” December 27, 2011.
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