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Thursday May 25, 2017 CrossFit Stapleton- Denver, CO

Are you ready for MURPH?

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.

MONDAY 5/29 WILL BE ON A SATURDAY SCHEDULE

7 & 8AM CLASSES ONLY

BOTH CLASSES WILL BE COMPLETING MURPH 

(or a variation of if we need modification!)

CrossFit Stapleton is looking forward to once again hosting this great event on Memorial Day. This is a FREE day for you, friends, and any family members you may bring along.

  If you would like to register for the OFFICIAL MURPH Challenge and Donate to the amazing LT. Michael P. Murphy Memorial Scholarship Foundation please click HERE.

 

CROSSFIT CLASSES:

Performance-

A. Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps each @ 2111
Rest 30 seconds

B. Rounds of 15, 12 and 9 reps for time of:
Thruster (135/95 lbs)
Bar-Facing Burpees Over the Barbell

C. May Challenge – Core Cash out!!

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Fitness-

A. Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0 (bodyweight only!)
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps each @ 2111
Rest 30 seconds

B. Rounds of 15, 12 and 9 reps for time of:
DB Thrusters (heavy-ish)
Burpees

C. May Challenge – Core Cash out!!

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Bumper’s Club – TBD

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Kids Training –

A. STRENGTH/SKILL: 

Double unders and Jump Rope work

B. WOD – Chipper for Time:

100 each teams of 2

Wall balls, Push Ups, Knees to elbows, KB goblet squats

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BOOTCAMP RX CLASS:

A. Rounds of 15, 12, 9, 12, 15 reps for time of:
Kcal Row

    DB Thrusters (heavy-ish)
    Burpees

B. May Challenge – Core Cash out!!

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