Week 3
Full Body (FB)
5 Rounds:
1a. 5 KB Clean and Press
1b. 10-15 KB Rows
3 Rounds:
2a. Max Reps Ring Pushups
2b. Max Reps Ring Rows
4 Rounds:
200′ Tire Drag
3 Rounds:
10 Knees to Elbows
Categories
Day: November 15, 2009
“Murph”
For time:
– 1 mile Run
– 100 Pullups
– 200 Pushups
– 300 Air Squats
– 1 mile Run
Partition the pullups, pushups, and squats as needed. For instance, you could do 20 rounds of Cindy. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Scaled versions will be available.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28, 2005. This workout was one of Mike’s favorites and he 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.
In honor of Veteran’s Day (last Wednesday) and Thanksgiving (next Thursday), we will dedicate a workout every day this week in memory of a fallen hero. This is our small way of honoring their memory and sacrifice. We give thanks.
Sunday is rest day at 41Fitness. We will start posting weekly announcements on Sunday. Last Sunday’s post discussed the importance of recovery.
Weekly Announcements
- As many of you know, we have been adding to our eclectic music library at The Boneyard. We want to know what pumps you up. There will be a sign-up sheet at the gym. Please be sure to provide us with the artist name and song title.
- The medicine balls, A.K.A wall balls, that Wright Exercise Equipment in Birmingham ordered for us will be delivered to their warehouse tomorrow. We hope to have wall balls at The Boneyard soon…
- We will have a team underground strength workout this Saturday at 9 a.m. If you have been enjoying the UGS workouts and will be in town, feel free to join us. Visitors are welcomed to attend and encourage all participants or their favorite team. Saturdays are open gym from 9 a.m. – noon. If you are not interested in joining the UGS workout on Saturday, you may choose a WOD that you missed during the week.
- Our second batch of tees were ordered and will be available for pick-up before Thanksgiving. We will be ordering sweatshirts, hoodies, beanies, and head/sweat bands. If you are interested in any of these items, pray tell.
- We will be closed for the Thanksgiving holidays. We will have morning classes on Wednesday, November 25 but not Wednesday evening. Our regular class schedule will resume on Monday, November 30. We will have WODs posted on our Web site for Thanksgiving Day, Friday, and Saturday. The WODs will be workouts that you can do at home or while on holiday visiting family and friends to work off that yummy turkey dinner.
- Saturday, December 5 is the 20th Annual Jingle Bell Run. Join 41Fitness as we run/walk for Arthritis. Visit Events for more info. Our hours will be from 11:00 a.m. – 1:00 p.m. on that day.
A message to our members: Rest today, for training starts again tomorrow.