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Monday May 28, 2018, CrossFit Stapleton – Denver, CO

27
May

Monday May 28, 2018, CrossFit Stapleton – Denver, CO

MONDAY – Reminder Murph Day (schedule) & End of May Challenge 

REMINDER TODAY WE WILL BE RUNNING MURPH AT 6AM & 9:30AM 

These will be the only classes offered today. Please bring your friends & family in for a FREE WOD today. 

“Murph”

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

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.

There will be 3 Options for you all to choose from: 

1 – Full Murph 

2 – Partner Murph (1/2 MURPH) 

3 – 40min CUT Murph (start with a TWO mile run and then AMRAP the inside ‘work’ until the 40 minute time cut hits) 

—————————————————

We have come to a close on our 2018 May Challenge !! 

Get your final measurements in this week w/ Tay at the following times: 

Monday: Memorial / Murph Day (no appointments) 

Tuesday: 7-8:30AM, 10:30-11:30AM, 5-7PM 

Wednesday: By appointment only (email tayler@crossfitstapleton.com)

Thursday: 7-9:30AM, 10:30-Noon, 5-7PM 

Friday: 7-9:30AM, 10:30-Noon 

If you need a special day/time please email tayler@crossfitstapleton.com and we will figure it out! 

Score Cards are due in by Saturday June 2nd at 9AM

PS – There is an error on the score cards! Bonus point can total up to 40 points (not 30) and TOTAL fixed points (not including the variable points) can total up to 100 points! Keep that in mind when you are filling out the final pieces of your score card. 

Score cards can be dropped off to Tay in the office OR scanned and emailed over by THIS Saturday at 9AM. We will need these to tally up total points and crown our winners at the pool party! 

SUMMER KICK OFF HAPPY HOUR (Celebrating the close of the May Challenge!) 

Celebration pool party (happy hour & swim sesh!) will be taking place Saturday at Noon at Aviator Pool in Stapleton! Be there (even if you didn’t participate in the May Challenge!) 

Another great challenge in the books. 

 

 

CROSSFIT CLASSES: 

OPTION #1 – ”Murph”

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

OPTION #2 – PARTNER MURPH 

OPTION #3 – AMRAP (40 minute cut) 

2 mile run ‘buy-in’ 

AMRAP 

5 Pull-Ups (Ring Rows)

10 Push-Ups 

15 Air Squats

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.

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