We will perform the workout Murph this Saturday, April 3 at 11:00 AM at Episcopal High School. The workout is one of the CrossFit hero workouts. It consists of the following:
run 1 mile
100 pull-ups
200 push-ups
300 squats
run 1 mile
Here is a link to the CrossFit WOD FAQs:
http://www.crossfit.com/cf-info/faq.html#WOD0
Scroll down to the hero workouts and go to Murph to read more about it. Lt. Murphy's story is chronicled in the book Lone Survivor http://www.amazon.com/Lone-Survivor-Eyewitness-Account-Operation/dp/0316067598
-You may partition the rounds of gymnastic movements as you wish.
-If you have a 20lb weight vest, you are encouraged to wear it.
-Everyone is encouraged to participate. You may scale this workout if necessary.
-We will probably go out for lunch afterward.
-Please bring your own water.
Directions
-Episcopal is located on 3200 Woodland Ridge Ave. The zip is 70816.
-From 1-12 going east (towards Hammond):
-take the Sherwood Forest Exit
-turn right onto Sherwood Forest and turn a very quick left onto S. Harrells Ferry Rd
-go about 1 mile on S. Harrells Ferry
-turn right onto Woodland Ridge Blvd (just past the convenience store on the right)
-go .7 miles on Woodland Ridge Blvd.
-Episcopal is on the right
-drive past the school and take the first right onto Chapelwood
-take a right into the parking lot and go towards the Football stadium/track (we will be there)
-call me @ 288.7208 if you get lost
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