Ramping up for Memorial Day

SO... aside from all of the bigggg time PR's on the backsquats today.. we were doing some talking about how we should schedule classes for next monday : MEMORIAL DAY.. It is a special day in terms of the workout we perform.. memorial day is set a set in stone program.. the HERO WOD "Murph".. unreal workout .. and some weight vests are on their way for those that really want to get after it... BUT We were thinking we would have a 9am and a 12pm workout. and then shut it down and hit the beach for the rest of the day.. so people can get a morning workout in if theyve got plans for later, or they can sleep in and get an afternoon workout in with us... either way, leave a post or talk to us in classes..

The workouts we are doing this week/last week are to prep us for murph. This most previous Saturday "Cindy" gave you a real prime example of the intensity that is going to be found doing the workout rx.

Todays WOD

WarmUp

-800m
-Lax Ball shoulders
-Banded shoulder WU
-20 Windmills
-Pendlay Clean n Jerk Tech


A.) 2RM Push Jerk (from the floor) aka.. cleaning it up from the floor in any way.

B.)Metcon

50-30-10

Pull Ups
Sit-Ups
Box Jumps (24/20)


Here is a documentary and some background on murph.. Just to set the tone for next week..

"Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL lieutenant who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards included the Silver Star and Purple Heart.

Michael Murphy was born and raised in Suffolk County, New York. He graduated from Pennsylvania State University with honors and dual degrees in political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002. After participating in several War on Terrorism missions, he was killed on June 28, 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.

Since his death, a United States Navy destroyer, a post office, a combat training pool at Naval Station Newport, a Sea Cadet unit, a park, and Patchogue-Medford High School have been named in his honor."

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