Felt the “Bern” – Thu 5.19.16

 In W.O.D.

Sorry guys for the late post.  After SWAT training, then a protection detail for a Bernie Sanders rally, now a late baseball game for my kid, all day in the sun, I definitely “felt the Bern” and and a little heat exhausted!


Similar to “Fight Gone Bad”, in this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

3 rounds at the following stations:

1. Box Jump (24/20″)
2. KB Swings (53/35#)
3. Power Cleans (115/75#)
4. Push Ball (20/14# to 10/9′ target)
5. Burpees
6. Rest

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score.

One point is given for each rep.

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 liz@fleetfeetvacaville.com or Eric Ellingson of the The Compound @ (707)628-8740 compounderica@gmail.com

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