Saturday, May 23: we will be hosting a 9:00am WOD. The workout for the day will be "Murph!" This is a hero WOD, in honor of Navy Seal Lt. Michael Murphy who was killed in action in Afghanistan.

For Time, break up the reps as needed:
1 mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 mile Run

It's a long workout, but is very doable and/or scaleable so don't be afraid to come in and get moving!
Immediately following the WOD we will light the grill and throw on some hotdogs! We will also have a cooler full of cold beer! If you would like to bring a side to share, or would like something other than beer to drink, please feel free to bring it!

Monday, May 25: There will be NO WOD this day!
We are asking everyone to come out to the beach for the day and hangout! We will be headed between 30-31st street on IOP for a day of fun! Traffic heading to the beach starts early, so we are suggesting to be there by 11am to beat the craziness! Bring a cooler full of drinks/snacks and stay for the day! I have no doubt we will be attempting handstands in the sand at some point! Come practice!

Hope yall have a safe holiday, and remember those who serve this country, and have given everything!

Warm Up:
200m Run
Wall Ball Sit Ups
MB Thrusters
200m Run

5 Rounds For Time:
25 Calorie Row
16 Pull Ups

"But tonight we dance..."

Post all scores/times/reps/loads/modifcations to comments.

1 comment:

Lauren Brown said...

Wish I could be there if I wasn't playing in a tournament. Last time I did that workout was in Afghanistan.

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