TJ’s Gym WOD for Sat. Mar. 17th

Happy St Patrick’s to our entire community.   This has been a special day for me since I was a kid and I hope it’s a special one for you and yours.  Like my grandma said every year, “Now get down to city hall and get your arse painted green!”

Seminar #5 on Sunday:  Pullup and Muscle Up Progressions.  It’s the second year they’ve had them in the Open.  Don’t let another year go by and not have this skill in your toolbox.

Here we see our own “Murph” performing like a champ assisted by our own Joseph”Father O’Riordian” Ball.

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.

Out of Town 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.

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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