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CrossFit Honor | Workout of the DayWOD FRIDAY MAY 25 Jim Rutan - Thursday, May 24, 2012
6:00 AM & 6:00 PM COACH ROSS
21-15-9 OHS KBS Have fun, train hard! Jim MURPH DAY IS ALMOST HERE!!! Jim Rutan - Thursday, May 24, 2012
CrossFit Honor is very proud to be hosting Murph Day on Saturday, June 2, 2012 starting at 8:00 AM. We are hoping to have a HUGE amount of people attending the event! PLEASE sign up for this fundraiser! This fundraiser will benefit the Navy Seal Foundation and the Keystone Wounded Warrior Foundation.
The Murph Day workout is very simple;
FOR TIME -
RUN 1 MILE
100 PULL UPS
200 PUSH UPS
300 SQUATS
RUN 1 MILE
You can do this work out any way you want to...as a team, as 1/2 Murph (1/2 mile, 50 pull ups, 100 push ups, 150 squats, 1/2 mile), as a 1/4 Murph, you can break the movements up into smaller sets, etc. Or you can go Rock Star and wear a 20lb vest and do the work out as prescribed.
We will stagger the start times for the event starting at around 8:00 AM and run them throughout the morning every 15 - 20 minutes.
The donation for this event is $30.00 per person and includes a CrossFit Honor / Murph Day T-Shirt.
In order to ensure we can get a tee shirt for you, please confirm to us ASAP so we can get the correct size for you.
The main time for doing this event is Saturday morning. If can't make it on Saturday, we can set up a different time for you. We already have people doing the event on Thursday and on Sunday. We will be thrilled to set up a different time for you to do Murph....we only care about raising money for two great causes.
Please contact us at 610-248-8050 or email us at rutan@crossfithonor.com.
Have a safe holiday weekend and we'll see you at Murph Day on Saturday, June 2 at 8:00 AM!!!!!
Jim and Lisa
WOD THURSDAY MAY 24 Jim Rutan - Thursday, May 24, 2012
6:00 AM & 6:00 PM COACH ROSS
"Murph Prep" 40 MIN. AMRAP 1 WALL BALL 1 PUSH UP 1 INSIDE LAP 2,2,2 / 3,3,3 / ETC. Have fun, train hard! Jim WOD MONDAY MAY 21 Jim Rutan - Sunday, May 20, 2012
6:00 AM COACH ROSS
6:00 PM COACH LISA 10-1 Shoulder Press Broad Jump Ring Row 1 Arm OH KB Squat ****CROSSFIT HONOR WILL BE CLOSED ON MEMORIAL DAY MONDAY MAY 28**** This Friday, May 25 5:00 PM CrossFit Kids Class will be re-scheduled this week only to Thursday, May 24 at 5:00 PM. So.......this week only......CrossFit Kids/Teens will be Monday, Wednesday, and Thursday at 5:00 PM. *****SIGN UP FOR THE MURPH DAY FUNDRAISER - SATURDAY, JUNE 2 MEMBERS & NON MEMBERS ARE WELCOME!! WOD FRIDAY, MAY 18 Jim Rutan - Friday, May 18, 2012
6:00 AM COACH ROSS
6:00 PM COACH LISA "HIT THE DECK" Fun with cards and Burpees/WB's/SDHP/Push Ups. Have fun! Jim WOD THURSDAY MAY 17 Jim Rutan - Thursday, May 17, 2012
6:00 AM & 6:00 PM COACH ROSS
"TWIN COUPLETS" #1 - Running and Air Squats #2 - Thrusters and AbMat Sit-Ups Have fun, train hard! Jim WOD WEDNESDAY MAY 16 Jim Rutan - Wednesday, May 16, 2012
6:00 AM & 6:00 PM COACH ROSS
23 MINUTE AMRAP WALL WALKS BURPEE BROAD JUMPS HANG CLEANS Murph Day is in 18 Days, get your friends to sign up as a team!! Jim WOD TUESDAY MAY 15 Jim Rutan - Tuesday, May 15, 2012
6:00 AM & 6:00 PM COACH ROSS
9-15-21 DL KBS K2E See you tonight! Jim WOD MONDAY MAY 14 Jim Rutan - Monday, May 14, 2012
6:00 AM COACH ROSS
6:00 PM COACH LISA 16 MINUTE AMRAP 7 FS 10 OH WALKING LUNGES 7 BOX JUMPS Have fun - sign up for Murph Day!! Jim MURPH DAY - JUNE 2 2012 Jim Rutan - Saturday, May 12, 2012
CrossFit Honor proudly announces that we will be joining CrossFits around the world as we host our first annual "Murph Day 2012" on Saturday, June 2 starting at 8:00 AM. "Murph Day 2012" is in honor of Medal of Honor recipient Lieutenant Michael Murphy and all the brave, fallen warriors who have sacrificed their lives in protection of our freedoms. EVENT INFORMATION $30.00 Participation Fee All participants will receive a CrossFit Honor Murph Day Shirt This event is open to both members and non members of CrossFit Honor A portion of the proceeds will be donated to the Navy Seal Foundation and the Keystone Wounded Warriors Foundation YOU MUST REGISTER FOR THIS EVENT Please send us your name and t shirt size rutan@crossfithonor.com We will start at 8:00 AM and go until the last person has completed the work out. The workout start times will be staggered every 20-30 minutes. You can compete as a team of 2-3 people and partition the work out. You can do it all by your self. You can wear a 20 lb. vest if you would like. You can sign up, get a t-shirt, watch the event and cheer your family and friends....just be there and offer your love and support. THE WORKOUT - FOR TIME RUN 1 MILE 100 PULL UPS 200 PUSH UPS 300 SQUATS RUN 1 MILE WHERE CrossFit Honor 7562 Penn Drive, Suite 160 Allentown, PA 18106 610-248-8050 MICHAEL P. MURPHYUNITED STATES NAVY
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