Remembrance Day 2014

Hey Folks!

Great work today – There was lots of sore faces and I’m assuming, bodies.  You’re troopers.  You made it through the storm, now to work off those rusty bits.

Today we honour those who lost their lives (and who continue to risk their lives) so that we may live the way we do.  We’re incredibly privileged and should take stock as often as we can that we live in a world of abundance, and world where being able to chose is not something we should take lightly.  Todays’ workout is “Murph” – always a popular and difficult hero WOD.  Work through as much of it as you can – if you’re attending a class and need to leave for time constraints, do as much of the pull-ups, push ups and squats as you can, but then start your final run/row/airdyne/skip at quarter to the hour.

WARM UP

Murph Warm up
Do a little skipping, some squats, push ups, ring rows, arm circles, leg swings, inch worms. And then warm up during your first Run/Row/Airdyne/Skip!

EVERYBODY!

Murph
“Murph”
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile

*Due to the snow, you can sub in Row 2k/Airdyne or skip 8 Minutes in place of the run, if you’d like.

*If you have a vest, wear it.


COOL DOWN

General Cool Down
Foam Roll – Quads, IT bands, Adductors, T-Spine
Stretch – Calves, Forearms, Hamstrings
See you in the gym!
The CrossFit Sudbury Team