5/2/11

Monday, May 2

For those of you who don't come to the bonus sessions you are really missing out. I hope to see more of you tomorrow after school.
I have had a couple of you ask me today about "Murph." Are we doing some crazy workout or am I trying to kill you? The simple answer is no. Murph is one of CrossFit's Hero WODs consisting of a 1 mile run/100 pullups/200 pushups/300 Squats/1 mile run. We will be doing this WOD or a scaled version of it around Memorial Day. I will talk more about it in class as the time gets near but here are two links for some more information on the hero for whom the WOD is named.
http://www.navy.mil/moh/mpmurphy/index.html
http://en.wikipedia.org/wiki/Michael_P._Murphy

Warmup
5x5 Pullups
3x 10 sec L-hang
     10 KB swings

Lift
Front Squat( no rack)
5-5-3-3-1

Focus
Snatch
Introduction to ring dips

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