Monday 05/30/16

Behemoth CrossFit – Group Class

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
*Notes: Please sign-up on WODify if you are going to participate!!!

60 minute HARD cap

*Level 1:

1 mile run

100 jumping pull-ups

200 box assisted push-ups

300 air squats

1 mile run

*Team option:

Athletes will break reps up however desired, but each athlete must do half of the work. We ask that if this is your first time doing “Murph” that you find a partner and perform this option (it may be helpful if you do this ahead of time). If you have less than 1 year Crossfit experience with us, then this is your ONLY option. Safety is our #1 priority, regardless of the meaning of this workout. This type of intensity, volume and loading WILL leave you sore and beat up for multiple days, especially considering we do not regularly train at this type of intensity AND also taking the heat into account, so be prepared.

*Level 2: If you have a weight vest or body armor, wear it. Remember the time cap though…

DETAILS:

We are starting earlier this year as it will be HOT. We will start the warm-up EXACTLY at 7:30AM (doors will open at 7:00AM) and begin the workout EXACTLY at 8:00AM. Please come prepared for this workout by doing a few things.

1. Come hydrated and well fueled – know yourself as an athlete. If you plan to do “Murph” with us on Monday, please be conscious of your decisions throughout the weekend. Like mentioned above, this workout is extremely taxing, both mentally and physically. Set yourself up for a successful class experience, not the opposite way around.

2. Hand care – we will be spending a lot of time on the pull-up bar. Please tend to your calluses and use tape and/or grips where necessary. Torn, bloody hands are not cool folks, nor do they feel good in the shower.

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