Reminder that tonight is Yoga at 7:30pm

A few things to note about this week.  We will be attacking 1 Rep Maxes on 5 different lifts.  Remember that 1 RM's are dangerous when done wrong, but safe when done right.  A few things to remember are: 

1.)  Keep your back straight at all times!
2.)  Be ready to ditch out and away from the bar at all times!
3.)  Make sure you feel awesome after each attempt, if not then chill. 
4.)  Listen to he coach!

WOD:  Partner Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 15/20
2. Bench Press 75/115
3. Box Jump: 20/24"
4. Pullups
5. Double Unders

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

"Murph"

As Partners or Individuals, getting ready for the tough mudder,

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.