Friday! – Fri 5.27.16

 In W.O.D.

Tomorrow, Saturday May 28: Memorial Day “Murph Challenge”

Fleet Feet Sports Vacaville & Crossfit Vacaville North- The Compound, join forces on Memorial Day weekend for the annual “Murph” Challenge. 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 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.

7:30AM – Check In & Same Day Registration

7:45 – Warm up

8:00AM – Start 1/2 “Murph”

8:15AM – Start Full “Murph”

1/2 “Murph ” 1/2 mile run 50 Pull ups or 50 ring rows 100 pushups 150 air squats 1/2 mile run

Full “Murph ” 1 mile run w/20# vest 100 pull ups 200 push ups 300 squats 1 mile run w 20#vest

Individual and partner options available. All movements will have scaled variations available.

Although this event is FREE to the public we do ask that you pre-register and sign an electronic waiver prior to the event. You can register by visiting Fleet Feet Vacaville’s website (www.fleetfeetvacaville.com)Fitvil.com(https://www.fitvil.com/group/1948-murphchallenge/).

Please contact Liz Roehrs if you have any questions @ (707)449-9266 or [email protected] or Eric Ellingson of the The Compound @ (707)628-8740 [email protected]


Strength
:  Bench or Floor Press 5-5-5-5-5

Conditioning: AMRAP in 12:00:
– 20 steps Walking Lunge – 10 RT, 10 LT (Performance: Overhead 45/25#, Fitness/Health: unweighted)
– 20 KB Chainsaw Rows – 10 RT, 10 LT (Performance: 53/35#+, Fitness: 44-53/ 26-35#, Health: 35/26#)*
– 20 second L-Sit

*Place the feet in a lunge stance and post one hand on the forward knee. Start the KB on the floor each rep. With the free hand, use the back and trunk to initiate a strong pull and follow through to bring the elbow and KB as high and back as possible. This exercise is meant to use the body to move the KB, not to be a strict, controlled movement.

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