FUNday

Great Effort by everyone on "Murph"

Today, we'll work out the tender spots...

ACTIVE Recovery

We're going to attempt to use the FLETC Pool

Bring swimming atire

Meet in the gym @ 2pm

Thursday- "Murph"

“Murph”

For Time:

Run 1 Mile
  100 Pull-ups
  200 Push-ups
  300 Squats
Run 1 Mile

Murph is a challenging workout that honors  Michael Murphy. If you saw the movie Lone Survivor, you know all about the Michael Murphy story. Murph first appeared on the crossfit.com site on 8/18/2005. Here is the explanation from CrossFit:

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Wednesday

Pause Squats; 5-5-5-5-5

Mobility WORK

Then we'll discuss strategy and the reason for Thursday's WOD, 
which will honor the WARRIOR pictured below. 

Tuesday

"Fran"

21-15-9 Reps for TIME of:
 Thrusters (95/65)
 Pull-UPs

"Fran" is arguably the most famous of the original six CrossFit "Girls" WODs. It was first posted on crossfit.com as the workout of the day for November 21, 2004, but it created by CrossFit founder Greg Glassman years earlier (in the 1970's) to help him build conditioning as a competitive gymnast.
Watch "The Story of Fran."

Monday

Complete for TIME...

Buy In: Building RUN
  5 Rounds of:
   20 HR Push-UPs
   20 Box Jumps
Cash Out: Building RUN