5.15.14 WOD

On Memorial Day Weekend, we will be holding a special workout called “Murph” in honor of Mike Murphy who died serving our country.  We are excited to participate in one of CrossFits great traditions.  On both Sunday May 25th, and Monday May 26th, all F.I.T. and PMCF classes will be doing the CrossFit Hero WOD “Muph”.  Schedule for both days will be 8am, 9am, and 10am. We recommend doing this WOD either day and using the other as a much needed rest day.

As part of this tradition, we will be selling “F.I.T. | PMCF Murph” T-shirts for $20.  Orders are due tomorrow!  Please sign up so that we can order shirts!  We will order extra shirts, but please put your order in to guarantee availability. We will be donating the proceeds to charity.  Come participate in this grueling WOD, give a little to a good cause, and enjoy the camaraderie that an event like this creates.  Sign up at the bottom, and give us your shirt size if you would like a T-shirt.  We will pre-order T-shirts for that day.  We can run the card on file for our members.

Sign up on our website here.  Be sure to put your shirt size down.

2 Minutes of Max Effort of:
Push Ups

Each min on the min for 30 min
5 Pull-ups
10 Push-ups
15 Squats

Partner Sit Up Ball Throw x 100

Watch Rich Froning, Dan Bailey, and Kelly Starrett talk about making the push up easier.  Pay attention to the position of their hands at the bottom of the push up.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=1h2TUz2eod4[/youtube]