FUNday

5 Rounds for TIME of: 

 10 GHD Back Extensions

 20 Hollow Rocks
 30 Double-Unders

Thursday

Snatch 2-2-2-2-2

Wednesday

POST-MURPH RECOVERY: THE ROADMAP TO REBUILDING AFTER THE MURPH WORKOUT

“MURPH”

 Today, we honor Lt. Michael P. Murphy

 “Murph”

For Time:
 Run 1 Mile
  100 Pull-ups

  200 Push-ups
  300 Squats
 Run 1 Mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Memorial Day

 

“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”

                          John F. Kennedy

On Tuesday , we will honor Michael Murphy. 

CrossFit introduced Murph as an official Hero workout in 2005. But the phenomenon of Memorial Day Murph was born organically within the affiliate community.

Watch: “Memorial Day Murph: An Origin Story”

Thursday

For TIME:

10-9-8-7-6….1

Bench Press (50% 1RM)

1-2-3-4-5….10

Pull-UPs

Nutrition 101: Part 2 – Protein

Protein stands as the fundamental building block of the human body, forming everything from muscles and bones to enzymes and neurotransmitters through its component amino acids, nine of which are essential and must come from our diet. Protein is also probably one of the most common words you hear as a CrossFit athlete.

Wednesday

AMRAP in 14min of:

 7 Hang Power Cleans

 7 Front Squats 

RX= 155/105