WOD Monday 12/5/11

Strength:

   OFF


Conditioning:

   "Murph" - This is a CrossFit Main Site WOD dedicated to the memory of Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28, 2005. He earned the Medal of Honor, the highest military decoration awarded by the U.S. government, for his heroic actions. His story of heroism is absolutely amazing, check it out here.

   "Murph"
   Run 1 mile
   100 Pull ups
   200 Push ups
   300 Squats
   Run 1 mile
   *Partition the pull-ups, pushups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

   Intermediate:
   Run .5 mile
   50 Pull ups
   100 Push ups
   150 Squats
   Run .5 mile

   Beginner:
   Run .25 mile
   25 Pull ups
   50 Push ups
   75 Squats
   Run .25 mile


*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.


WOD DEMO w Joseph Arias




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