Box Brief
Memorial Day Monday hours:
Ardmore: 7:30a, 8:30a(b), 9:30a(b)
Wayne: 8:30a(b), 9:30a(b)
*b – babysitting available
CROSSFIT
METCON
“Murph”
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
WHITEBOARD BRIEF
– Metcon: There is no time cap for today’s workout but plan on a large gap in completion times, between 35-60 minutes. This workout will likely go much longer so plan on your class going over. Remember that today’s workout is about digging deep when things get hard. Athletes should challenge themselves but we also want people to be smart. Keep in mind, there will be many Athletes that opt for wearing a weighted vest on this workout which is perfectly fine, but this will change their strategy quite a bit. Make sure you are performing smaller sets of push-ups and pull-ups. The remainder of the weeks programming will be geared at improving recovery and Tuesday/Wednesday’s session will be more aerobically driven.