Sunday, May 30th, 2021
Coach led warm up Floor stretches and running warm up WOD “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 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 […]
Sunday, May 30th, 2021
NO weightlifting today. Come Join us for memorial day MURPH at 10:30am
Saturday, May 29th, 2021
NO CLASSES TODAY, rest up for MHCF Memorial Day MURPH and BBQ on Sunday * Don’t forget to use Wodify to sign up and if friends or family are interested there is a link button on website to purchase drop in. All are welcome to the BBQ even if you didn’t do workout (workout encouraged)
Friday, May 28th, 2021
Coach led warm up Foam roll WOD 4 x 5 min rounds of: 15/10 cal bike Then, Amrap 20 push press 20 sit ups Rest 1 min *start where you left off Women: 55 lb Men: 75 lb Post total rounds and reps to Wodify and whiteboard
Thursday, May 27th, 2021
Coach led warm up 2 rounds w/ slam ball of: 50ft over head throw (backwards) 10 slamball 50ft shot put 20 Russian twists 50ft bear hug lateral lunges 10 slamball WOD For time: 50-40-30-20-10 Calorie row Double unders (mod: 2x heavy singles) Post time to Wodify and whiteboard