“Simon Says”

pull ups at Boulder CrossFit

 

 

 

 

 

 

 

NEWS:

As many of you know by now, Boulder CrossFit will once again have a booth set up at this weekends Boulder Creek Fest! We’ll have a pull up rig in the booth as well as other odds and ends and fun give-a-ways. It’s still not too late to sign up to “man the booth” for a two hour stretch  (sign up page HERE). If you see an open time slot that works for you, just fill in your name for that two hour slot and Thank You all in advance!! Be sure to grab a free t shirt or tank to wear this weekend!

We also have an abbreviated schedule this holiday weekend:

Saturday May 23rd:

7:00am WOD

8:00am Team WOD

No Teen Girls Class or Open gym

Sunday May 24th:

closed

Monday May 25th:

8:30am WOD

“Murph”

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.

Full Holiday Schedule can be found HERE

Friday’s WOD

warm up:

2 rounds of

row 250

10 ring rows

10 push ups

10 sit ups

mobility:

shoulders

skill:

kipping pull up progressions

conditioning:

“Simon Says”

3 rounds of:

20 wall balls 20/14/10#

20 lateral stick jumps 20/16/12″ (over is 1)

20 ring rows