Posted: May 24, 2015 by ladygrape01 in Uncategorized
Come join your TOTF brothers and sisters to honor those that have fallen by participating in Memorial Day ‘Murph’
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. Picture courtesy of CrossFit HQ.
1 Mile Run
100 Pull Ups
200 Push Ups
1 Mile Run
Partition the reps into manageable rounds
If you’ve got a twenty pound vest or body armor, wear it.
Roll out forearms
Doorway stretch 1 minute per side
Couch stretch 5 minutes per side
Ankle/ heel cord mash 3 minutes per side
Posted: May 21, 2015 by ladygrape01 in Uncategorized
Please note with the holiday weekend we will not have class on Friday.
Saturday 0900 as usual , and Monday at 0900.
Good stuff Ben! Keep up the hard work!
Calling all volunteers… Summer Showdown Deux is coming up soon! If you are interested in competing there are still slots open, if you’re not competing we need volunteers and judges. Our competitions are how we keep the TOTF program going. If you want to compete or volunteer sign up HERE. We can’t do it without you! CAN!
Down day… But get ready becuase you know Murph is coming soon!
Posted: May 19, 2015 by eweirick in Uncategorized
Prep for WOD
21 Wall Ball
15 Russian KB swing 2/1.5
HSPU…Piked position on box
Develop technique with light to moderate weight