Wednesday 160518

 #squad

#squad

"Weightlifting Wednesday"

Press

10-5-3-1-1-1-3-5-10

"The Butler"

For Time:

40 Sit-ups

30 Lunges

20 HR Push-ups

10 Pull-ups

20 HR Push-ups

30 Lunges

40 Sit-ups

Memorial Day Murph

is now on the schedule!  May 30th, beginning at 9am.

The class is free to the Triat and the community, sign up at the link below.  1st come, 1st heat... I'll run heats of 15 with a stagger start.  Stick around for some grub after!   Be sure to sign up so I can get a head count.

https://triat-crossfit.triib.com/admin/schedule/

The Murph Tradition

To celebrate Memorial Day and honor all those who served our country and did not return, it has become a tradition for CrossFit gyms to complete the workout "Murph". "Murph" is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

It is said this workout was one of his favorites and he had named it "Body Armor." 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, wear it.

"Murph"

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

As always, there are scaling options:

½ MURPH             

For time:
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run