Tuesday, May 31 and Wednesday, June 1 WOD: Murph or Wod #2

We are going to do MEMORIAL DAY MURPH on Tuesday and Wednesday!  We are only going to have 8 people at a time doing the WOD.  Since we can only do 8 people at a time, we will also have an additional WOD posted for the opposite day.  

We are not doing a fundraiser for this at the gym.  If you want to donate to the cause, see the Memorial Day Murph website!

There is a sign up at the gym OR you can email me the time slot that you want.  

6, 7, 7:30 am, 12:30, 4, 5, 6, 7 pm

juliecrossfit@yahoo.com

Memorial Day Murph

http://memorialdaymurph.homestead.com/index.html

WOD #1: Murph

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

You may partition the pull-ups, push-ups, squats as needed.  (20 rounds of: 5 pull-ups, 10 push-ups, 15 squats  OR  10 rounds of: 10 pull-ups, 20 push-ups, 30 squats)

  

WOD #2:

  

1000 m. row

50 GHD sit-ups

50 hip extensions