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Resilience Schedule Reminders
Memorial Day = 7:30 + 9:00 classes; 10:30-12:00 Open Gym
NO BSC CLASSES ON MONDAY
Memorial Day "Murph" Hero WOD
If you haven't participated in a Murph workout before, get ready for a challenge and a fun time. This is one of the most memorable workouts of the year (...see what I did there...).
The day is filled with emotions. We honor the day for what it is, a chance to celebrate, honor, and remember those who have sacrificed for our freedoms. And then we put in an unbelievable effort into the HERO WOD Murph.
1 mile Run
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.
We'll have a few options for everyone to be able to participate:
Option #1 - As Prescribed
- Complete all of the work individually. Complete the mile runs before and after the 100/200/300; complete the 100/200/300 as you'd like.
Option #2 - As A Team
- Complete all of the work in the "As Prescribed" option order, but partition the work as you'd like with a buddy!
Option #3 - Break Up Everything
- If you know the pull-ups/push-ups/air squats are a little much for you individually, shake it up and shake your arms out by adding in some running.
60 Air Squats
Additional 400m Run at the end (so finishing with an 800m Run)
Option #4 - RUSH
We will have RUSH versions of the workout as well, and RUSH athletes can attend either class time!
Post Results to the whiteboard.