Kids love the Compound? – Fri 5.20.16

 In W.O.D.

It makes me happy when I hear of kids who enjoy coming to the Compound.  It makes it simple for their parents to get a work out in.  I know mine beg me to go to the gym now (that took a few years).  To me, showing our kids how important it is to be fit and healthy is way more important than how I look in a pair of skinny jeans!

Strength:  Power Clean 1-1-1-1-1-1

Conditioning: AMRAP in 14:00:
– 5 strict Handstand Push Ups (Performance: floor, Fitness: 1 abmat, Health: as many mats as needed)
– 10 Toes to Bar (Performance: Strict/straight leg, Fitness: rx’d, Health: as high as possible)
– 15 Sit Ups (Performance: weighted 25/15#, Fitness & Health: Warrior Sit Ups)

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 (

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

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