Monday, May 28, 2012
Class Times for today, Memorial Day
10 AM, 11 AM only. No afternoon classes.
Workout of the Day
Before Class or In Warm up:
10 candle stick rolls to straddle stretches (dynamic hip strentch)
10 forward rolls
2 min rest in between each set
12 min AMRAP
5 Deadlifts 255
10 pull ups
15 wall balls
Optional Workout For Memorial Day:
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.
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