Monday 160523

Push jerk

Then, 2 x max effort shoulder to overhead @ 50% of 2RM

Post to BTWB


Pope doing Pope things…No Gymnastics class tomorrow night, so you’ll have to wait til next week to see this in person.

Hope everyone had a great weekend.  Finally we got to see some great weather so hopefully everyone was able to get outside and get a little sun.  I did and you’ll notice how tan I am when you see me on Monday

A few schedule changes to take note of.  First, there will be NO Gymnastic class tomorrow night.  Dan Pope is off lecturing the world on how to be better at everything, but fear not, he’ll be back next week so make sure those of you that attend spend some time practicing this week.  

A week from today, Monday May 30th, is Memorial Day.  We will have an abridged schedule with two AM classes and an AM Open Gym.  Classes will be at 8:00 am and 9:00 am and Open Gym will run from 10:00 am – 11:30 am. 

Most of you already know what the workout is.  Like most CrossFit affiliates across the nation we will be doing “Murph.”  For those of  you that have never done this workout, there is no better day than Memorial Day to do it. Anyone that is a member at Verve can join these classes, so if you have a Sprint only membership, please come join in on this WOD.   

The workout is as follows:

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.

Click HERE to see the first time the WOD was posted on and read some of the comments. It will give you a reason to make sure you get up early and come in sweat with the rest of us.

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