Programming May 27th- June 1st

Monday-
Murph
1 mile run
Then:
100 pullups
200 pushups
300 air squats
Then:
1 mile Run

Half Murph
1 mile run
Then:
50 pullups
100 pushups
150 air squats
Then:
1 mile Run

*partition as needed*

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The "Murph" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said "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."

Tuesday-
12 minute AMRAP
15 anchored situps
15 Russian KB Swings s(1.5/1) f(1/.75)
15/12 cal row or ski

Rest 5 minutes

12 Minute AMRAP
100’ Farmer Carry right hand (1.5/1) f(1/.75)
100’ Farmer Carry left hand
50’ OH carry right hand s(1.5/1) f(1/.75)
50’ OH carry left  hand
15/12 cal Ski or row 

Wednesday-
20 minute AMRAP
15/12 cal bike
12 Dball Deadlift s(100/70) f(70/50)
9 DBall to Shoulder
6 Dball over Shoulder 

Thursday
For time:
Accumulate s(10,000m) f(7,000) with any combination of:
Rower
Ski Erg
Running

Friday
10 Rounds for time:
3 Devil Press s(50/35) f(35/20)
10 DB Front Squats s(50/35) f(35/20)
20 Lunges

Saturday
20 AMRAP with a Partner
25 Single Arm DB Hang Power Clean and Jerk s(50/35) f(35/20)
50 Toes to Bar f(knees to waist)
25 Dumbbell Snatches s(50/35) f(35/20)
50 burpees

Sunday
Get outside and be Rad.
Join us for Yoga at the following locations/times:

Annapolis District at 9:30AM

Columbia District at 9:00AM

Accessory

Strength
3 Sets
Sumo Stance KB Deadlift x 12
Dumbbell Split Squat x 8/side
+
Front Squat
5 x 1 set at 60%
5 x 1 set at 70%
5 x 1 set at 75%
5 x 1 set at 75%
+
1 set
Crossover Symmetry Iron Scap Protocol
x 10 each exercise

Gymnastics
3-4 sets
Handstand Hold x 40 seconds
Hanging L-Sit x 40 seconds
Low Ring Side Plank x 20 seconds per side

Aerobic
Run- 8 minutes
Rest- 2 minutes
x 3 sets


Luke Espe