Crossfit Syosset/ Monday, May 29th Memorial Day

Today’s Hours
8am and 9:30am Class Times
There are two classes today the rest of the day we are closed.  Please show up for Class times at least 5 minutes before the start time.

The workout is
Memorial Day Murph


Michael Murphy In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 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.

Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
For time

Most people break up the wod like this:
Run 1 mile

20 Rounds

5 Pull ups

10 Push ups

15 Air Squat

Run 1 mile

Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb. vest or body armor, wear it.

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