Warm-up:
5 min. Row
Dynamic Stretch
Strength:
Deadlift
3 Reps EMOM for 5 min.
2 Reps EMOM for 5 min.
WOD: TRIDENT
For Time:
1000m Row
20 Push-ups
400m Run
20 Push-ups
750m Row
20 Push-ups
600m Run
20 Push-ups
500m Row
20 Push-ups
800m Run
Icing:
Pigeon 2 min. ES
90/90 2 min ES
Hero WOD “MURPHY” Schedule
Flight 1 – Opening Ceremony 6 am, 3, 2, 1…GO at 6:10 am
Flight 2 – Opening Ceremony 7:15 am, 3, 2, 1…GO at 7:25 am
Flight 3 – Opening Ceremony 8:30 am, 3, 2, 1…GO at 8:40 am
We ask that you park in the vacant lot to the west of our parking lot.
Please TEXT Tami and let her know the Flight that you want to participate in on Saturday. Be a little early so you can warm-up and be ready to go when your opening ceremony begins.
Michael is preparing breakfast for everyone. He will have food ready to eat around 9:15 am.
We ask that you put some money in the “HERO WOD” Jar as part of your participation and meal Saturday. The money will go to a great cause.
Our goal for Saturday’s workout is to honor Lt. Michael Murphy for his service and ultimate sacrifice. To raise some money for “TUNNEL TO TOWERS”, and to have fun doing it. We are not interested in attracting attention. We ask that you limit social media posts.
For many of us this is a very substantial workout. We have only been back in the box for 3.5 weeks. You may not be in shape to complete all that “MURPH” requires. So why not modify the workout and or partner up this year and have some fun with it.