WOD - FRIDAY, JANUARY 13TH 2011

* DUE TO THE AMOUNT OF DEADIFTS WE DID ON THURSDAY WE WILL BE DOING A LONGER ENDURANCE WOD TODAY.  HOW BOUT THIS ONE TO END HERO WEEK!!!! AS YOU ARE WORKING OUT ON FRIDAY REMEMBER THE SACRIFICE THESE PEOPLE MAKE SO WE CAN LIVE OUR EVERYDAY LIVES.  COME OUT AND GIVE THIS ALL YOU GOT.

** WEEKEND SCHEDULE SAT CLASS 9AM. SUNDAY AND MONDAY CLASSES WILL BE CANCELLED DUE TO GYM RENOVATIONS.  SORRY FOR THE INCONVENIENCE.

*** CONGRATS TO THE GRADUATING ELEMENTS CLASSES.  GET READY TO BE HAZED!

7AM ELEMENTS GRADUATING CLASS. 

7PM GRADUATING CLASS.

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.

WOD

1 MILE RUN

100 PULLUPS

200 PUSHUPS

300 AIR SQUATS

1 MILE RUN
* YOU MAY BREAK UP THE REPS ANYWAY YOU WANT BUT THE MILES MUST BE DONE BEFORE AND AFTER.  ALSO IF YOU HAVE A WEIGHTED VEST BRING IT IN AND USE IT!

READ MURPHS FULL STORY HERE