WOD – Memorial Day Schedule

It’s that time of year again, to do our annual Murph WOD. It is Memorial day so it’s a great time to come together as a Peak community, and also as a global CrossFit community to be grateful for those who have sacrificed their lives for our freedom. They say freedom isn’t free and that is so true, so this weekend let’s suffer a little extra and pay our respects to those who have fought for our freedom. Whether you wear a vest, or don’t what matters is that you finish the workout and that your intention behind it is to honor those fallen soldiers. Let’s do it!

Peak360 Memorial day Schedule:

(Will run 2 heats of “Murph”, then close for the remainder of the day)

7:45 AM

9:30AM

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

A) STRENGTH WOD

5 x 3 Deadlifts

*work up to a Heavy triple (not necessarily a 3RM)
*touch and go

B) WOD

Complete each for time: begin a new set every 5 minutes (4 Rounds) 20 min. **Score is slowest round of the 4

60 yard Pro-agility Shuttle
21 KB Swings
15 Lateral Box Jump Overs
90 meter Shuttle-Run (15 back pedal/15 sprint x 3)

C) EXTRA WORK

“Sleds-day”
1000 mtr Sled drag(60/45)
+
Farmer carry(2x53KB/ 2x35KB)

(Notes: Perform sled drag while carrying both KBs.)