MURPH!

9am this Memorial Day Monday we will be Honoring lieutenant Micheal Murphy


(Read about Murph here :

http://www.navy.mil/ah_online/moh/murphy.html )


THE WORKOUT:


1 mile run

100 Pullups

200 Pushups

300 Air Squats

1 mile run


RX : wearing a 20/14lbs weight vest. Un-partitioning the reps.


A warm up followed by 3 heats, running every 10 minutes.


Heat 1: RX


Heat 2 : un-partitioning, no vest


Heat 3 : partitioning / scaled


(Partitioning options :

5 rounds

20 pullups

40 pushups

60 air squats


20 rounds

5 pullups

10 pushups

15 air squats


Scaled options :


1/2 murph (everything in half and partition as needed)

See you tomorrow morning!


....The more rain, the merrier :-P ... be excited for it.


Bring a towel to stay dry! Bring cold water / a water bottle for your workout as well!


Only rule for the day, NO COMPLAINING... WE ARE HONORING A FALLEN HERO. WHEN THINGS GET TOUGH, IMAGINE YOURSELF IN THEIR SITUATION... complaining doesn't make things easier, nor faster.. So save your energy and keep moving!


#hooyah


https://mailchi.mp/cf502ee3de8c/memorial-day-murph-monday-9am-only

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A look inside the end of our week

Its open season.

A look inside the end of our week

1.) Musti goin yard in Open Workout 16.2. One of his final cleans at 315lbs in the final round.

0:00-4:00 25 Toes 2 bar / 50 DoubleUnders / 15 squat cleans 135,

4:00-8:00 25/50/13 @ 185,

8:00-12:00 25/50/11 @ 225,

12:00-16:00 25/50/9 @ 275,

16:00-20:00 25/50/7 @ 315... death by. Finish the round under the clock or take a seat..

2.) Saturday mornings gymnastics work lead class in to some HandStand walk progressions... and in true fashion, lace up lets race 100’ for time.

3.) Finishing up the week of 2016 open workouts start to finish with a team format of 16.5. Thrusters and bar facing burpees.

#FITNESS

#DOEVERYTHING

#WorkHarder

#CrossFitHYPE

#CrossFit

#AthleticVolume

Difficult tasks

The hardest tasks are usually the most gratifying.

You may not place the best but it’s in that place where you may learn the most.

Took over 5 minutes to make one rep. But this was the turning point. The point where we now let the bag roll off our shoulder and learn to LOVE the difficulties that stand in front of us.

Walk face first in to what may seem impossible.... you may surprise yourself 😈😈😈

#DontGetMadGetEven

#CrossFitHYPE

#TheChamp

#CrossFit

#Wodapalooza #WZAmiami #WZAmia

#CrossFitGames

@kaelastephano

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WZA WEEKEND SCHEDULE CHANGES

SMALL SCHEDULE ADJUSTMENTS FOR THIS WEEKEND!!

GYM WILL BE CLOSING PROMPTLY AFTER 830am CLASS THIS MORNING AS TARA WILL BE HEADING DOWN TO WODAPALOOZA TO WATCH FOR THE WEEKEND.

THERE WILL BE NO 1130am CLASS. GYM CLOSED FROM 930am-4pm.

RJ IS COACHING NIGHT CLASSES. 4pm / 5pm / 6pm.. NO 7pm class and gym closes promptly at 8pm.  Saturday will have normal 10am . No open gym at night or on Sunday.

SO COME DOWN AND WATCH!

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HAPPY NEW YEAR

Flex aka Mr.Tennisball himself coming into 2018 nose first 🐶.

Another year to prove ourselves.

Another year to step forward towards our goals.

A time to be amongst others who share the same passions.

It’s not just the agenda. It’s not just the program. It’s not just the plan. It’s not just the ethic.

-

Its who’s alongside you while you are in pursuit.

-

It’s who is with you on the adventure, or who you can share the adventure with, that makes the adventure itself.

(5pm open gym today)

#CrossFitHYPE

#CrossFit

#WorkHarder

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chase dickinson photography