Monday 5-18-2015

STRENGTH: BACK SQUAT 5-3-1+

WOD

3 ROUNDS

9-6-3

Wall Ball 30/20

KB Swing 70/53

Pull-ups

 

L2: 20/14, 53/35

L1 7-5-3, 14/10, 35/26

 

MEMORIAL DAY WEEKEND:

Regular schedule on Saturday 9:00, 10:00

Yoga cancelled on Sunday

Memorial Day: 2 classes 8:00 and 9:30. We will be hosting the Hero Wod “Murph”


                  MURPH


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

First posted 18 August 2005

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run

 

This WOD can be scaled for everyone!!

Julie Egbert

5608 Yukon St, Arvada, Arvada, CO,