"Monday Memorial Murph Workout"(5.27.2013)

*Memorial Day Honor Workout @ 9:00 am*

*Click HERE to Learn More About the Workout Called “Murph”*

Here at Vagabond we realize the importance of military men and women. On Memorial Day, we recognize those how gave their lives for our country and made the ultimate sacrifice. We have many former military, and in some way or form, we have all experienced the loss of a family member, friend, or someone we knew who was lost in their pursuit to protect our freedom. At Vagabond, we will be performing a version of the CrossFit Classic Workout called “Murph”. This workout is in honor of a fallen military personnel who gave their life during their service for our country. We encourage as many Vagabonds to participate in this workout and to show their respect for our military personnel.

*Schedule for Monday, May 27th, 2013*

We will be running one class on Memorial Day at 9:00 am. This workout will be in honor of those who have fallen in their quest to protect our country.

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
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Review of Hero Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Memorial Day Workout Tester
Start: 800 Meter Run
Then Complete the following:
10 Rounds of the following:
5 Ring Rows
10 Scaled Push Ups
15 Air Squats
Finish: 800 Meter Run
*Time Cap: 40 Minutes*
B. Fitness Phase:
Memorial Day Workout Tester
Start: Run 800 Meters to 1 Mile
Then Complete the following:
15 Rounds of the following:
5 Pull Ups or Banded Pull Ups
10 Push Ups
15 Air Squats
Finish: Run 800 Meters to 1 Mile
*Time Cap: 40 Minutes*
C. Competition Phase:
Memorial Day Workout
For Time of the following:
Start: Run 1 Mile
Then Complete the following:
20 Rounds of the following:
5 Pull Ups
10 Push Ups
15 Air Squats
Finish: Run 1 Mile
*Time Cap: 40 Minutes*
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