Sunday, 5/27/12

Please note…MONDAY CLASSES are as follows (if the class isn’t listed, we AREN’T having it):

Noon, 430pm, 630pm WORKOUT OF THE DAY (Back Squat, peak of 1) – Tim

530pm CROGA – Tim

Capped at 6 people per class from 1-230pm, 230-4pm, and 430-6pm, Intro to Olympic Lifting – Jim

WORKOUT OF THE DAY at 9am and 11am with Tim.
CROGA at 10am: with Tim.
ADVANCED CLASS 12-2pm with Tim.

The Programming for Advanced Class is the same as our regular classes.

ADVANCED OLY LIFTING with JIM, 12-2pm and 2-4pm. 

“True heroism is remarkably sober, very undramatic. It is not the urge to surpass all others at whatever cost, but the urge to serve others at whatever cost.” - Arthur Ashe

In 1903, this War Memorial Arch was displayed at Broad and Sansom.

SELF MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed, 8 minutes.
MOBILITY: Band Pec Stretch, 1 minute each side. Band Overhead and Behind Stretch, 1 minute each side. Wall Quad Stretch, 1 minute each side. Wall Assisted 90/90 Stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds of: 5 pullups, 10 pushups, and 15 squats.
METABOLIC CONDITIONING:

“MURPH”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

THE ROUTE FOR THE MILE (1.06 miles to be exact) IS: 

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.

If you would like to maximize your experience for peak week, my recommendations would be to cap this workout at 30 minutes (no more, no less is necessary).   Otherwise, you may choose to finish if you like – you may need to keep track of your own time as actually finishing this workout will take a lot longer than typically thought.

See previous Murph aftermath pictures here.

See previous Murph occasions on the blog here.

750m Rows from Saturday and CFE:

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