Late again – Thu 5.26.16

 In W.O.D.

Sorry guys.  Late again, it’s been a long day at work….glad its my Friday!  I’m going to sleep in all the way to 6 am maybe!

Skill:  Tire Flips.

Start with the smallest tire and flip it 5 times. Continue flipping the next size tire 5 times until you flip the heaviest tire, or until you can no longer flip a particular tire 5 times. Accumulate 5 sets of 5 tire flips. If you can not go up in tire size/weight, then stay at the same tire and try to increase the total time it takes to complete all 5 flips.

Rest between your sets!

Conditioning: For time:
– Row (Performance: 60 cal, Fitness: 50 cal, Health: 40 cal)
– 50 Sit Ups
– 40 Wall Ball shots (Performance:20/14# to 10′, Fitness:20/14# to 9-10′, Health:14/ 10# to 8-9′)
– 30 Kettlebell Swings (Performance: 53/35#+, Fitness: 44-53/ 26-35#, Health: Russian 44-53/26-35#)
– 20 Pull Ups (Performance:  Chest to Bar, Fitness: Pull Ups, Health: Ring Rows)
– 10 Handstand Push Ups (Performance: 45# plates deficit, Fitness: rx’d, Health: Hand Release Push Ups)

This 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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