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  Eat meat and veg­eta­bles, nuts and seeds, some fruit, lit­tle starch and no sugar. Keep intake to lev­els that will sup­port exer­cise but not body fat. Prac­tice and train major lifts: Dead­lift, clean, squat, presses, c&j, and snatch. Sim­i­larly, mas­ter the basics of gym­nas­tics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to hand­stand, pirou­ettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these ele­ments in as many com­bi­na­tions and pat­terns as cre­ativ­ity will allow. Rou­tine is the enemy. Keep work­outs short and intense. Reg­u­larly learn and play new sports. “cour­tesy of Cross­Fit Inc”

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  March 2010

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  Mon:5:30am|6:30am|4:30pm
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Archive for March 26th, 2010

Saturday

Posted by Crossfit Territory on 26th March 2010

Skills 8:00am
Olympic lift­ing

WOD 9:00am

‘MURPH’

For time:

1.6km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6km Run

0r

Mini Murph
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Par­ti­tion the pull-ups, push-ups, and squats as needed. Start and fin­ish with 1.6km run. If you’ve got a 10kg vest  or body armor, wear it

Post time and comments

Hero WOD

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. 

BBQ once Murph is com­pleted, Also the fun­da­men­tals are up to their last ses­sion and will be doing their first WOD so it would be great to see every­one down there to cheer them on and wel­come them to the group.
If your not train­ing tomor­row please still come down for the BBQ

Num­ber of View :191

Tags: air squats, hero WOD, Murph, Pull ups, push ups, run
Posted in WOD | 9 Comments »