Connor and Chris
Workout of the Day
Strength
Hang Snatch
Every minute, on the minute, for 10 minutes, perform 3 Hang Snatches at 65-75% of 1 rep max Snatch
Conditioning
AMRAP in 12 minute of:
200 m Run
10 Ring-Dips
10 Kettlebell Snatch + OH Lunge (53 / 35) 5 R, 5 L (demo video)
Rx+ 10 Ring-Dips on muscle-up station, 70 / 44
Ab and Back work:
Not for time:
5 x 5 Bridge-ups (3 sec hold)
4 x 30 Standing Plate Twists (15/side ~ 45 / 35)
Accumulate 2-3 Minutes of Nose to Wall Handstand Hold
Memorial Day Weekend Schedule:
Saturday: 10 AM class
Sunday: MOBILITY CLASS IS AT 9 AM – NO OPEN GYM
Monday: 11 AM – 12 PM OPEN GYM
Saturday at 10 AM, we will be doing the following workout. It may look daunting, but we can scale and cut the reps if need be.
“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.
Sheepdog CrossFit Presents: “Murph” a Tribute to Humanity (hat tip to Dean for the video):