May 29, 2016

Monday 16.05.30

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
For time:

Run 1 mile
- 100 pull-ups
- 200 push-ups
- 300 squats
Run 1 mile

Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb. vest or body armor, wear it.

Mobility WOD
- Hip capsule/hip flexor mash.  2 minutes each side; 2x.

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- “MURPH”


In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 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.

A good rep scheme is 5/10/15

Mobility WOD
- Using a foam roller or lacrosse ball target your hip capsule and hip flexors.  Once you find the target spot contract your leg in and out, like a piston, to target deeper into the muscle.

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