Here’s the WOD for Saturday. Please sign into your class/heat time sometime between now and Saturday morning. Make sure you’ve paid and signed up for your heat time through us. If you have any questions, let us know. There are still open spaces if you would like to join us!
Warm-up:
Get to the box 20 minutes early to warm yourself up. Briefing will begin 15 minutes prior to your heat start time. WOD starts on the hour.
WOD:
Murph
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
*This hero WOD allows you to partition work however you like. Partitioning it, as opposed to going straight through, is not a scale. We suggest 20 rounds of Cindy-style work.
*We default to HRPUs unless you are wearing a vest.
Buy Out:
Stretch, cheer on the next heat, and come hang out with us. We’ll start the social around 1300 and go until whenever we leave! No grill, so bring something to share and your own beverages. Raffle will be at 1300. We have some great prizes. You can buy tickets through Wodify or with cash. $1 each. Hope to see you all there. Last heat runs around 1500.