Thursday 4/28/16

Thursday 4/28/16

Level 1/2 Test: Monday, May 2nd at 7pm. Please sign up for the level you are testing for.

The Murph Challenge is the Official annual fundraiser of the LT. Michael P. Murphy Memorial Scholarship Foundation, presented by Forged®. It is also one of the primary means of funding for the Foundation on an annual basis. YOUR support is what drives our success!Instagram-Ads-TheMurphChallenge-MenWomen

Over the last two years, Forged® has raised nearly $400,000 for the LT. Michael P. Murphy Memorial Scholarship Foundation through The Murph Challenge campaign. With such overwhelming support and success, the Foundation was able to add three additional scholarships in 2015, now providing the opportunity to award 21 or more scholarships each year!

This unique Memorial Day tradition will take place again throughout the United States on May 30, 2016

Once you register, you will not only be pledging to participate in the CrossFit Hero WOD ‘MURPH’ (originally named ‘Body Armor’), you will also be joining a unique group of Americans who pay tribute to LT. Michael P. Murphy (SEAL), and contributing to a prestigious organization founded by the Murphy family.

The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.

Are YOU up for the Challenge? 

MVMNT is an official host of The Murph Challenge. You can go to themurphchallenge.com and sign up. It’s $40 and you get a cool shirt. However, if $40 isn’t the budget right now, no worries. Anyone can participate in the workout on Memorial Day free of charge. We’ll have no idea if you made a donation or not. Please plan to join us if you’re in town. This is the original CFSQ/MVMNT annual tradition. 

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Down dog Push-ups

5 x
1/1 Turkish Getups

Lift
Levels 2-4

5 – 5 – 5 Deload
Bench Press (40-50-60%)

Add 5# to each work set from last week.

Levels 0/1

5 x 8
Kettlebell Floor Press R/L (always 2 kbs)

Conditioning

Double Kettlebell Complex

This is the same complex from 4/14 in week 2. 

25 Minutes AMRAP
Alternate with a Partner

All the way through unbroken:
5 Swings
5 Cleans
5 Squats
5/5 Lunges R/L
5 Push Presses

Level 0/1

Same complex with a single bell, no partner. Do one side then rest 30 seconds, do the other side and rest 30 seconds, repeat for 25 minutes.