Tuesday, February 26 WOD

Welcome to Bring A Friend For Free Week.  Guests will participate in the workout along side the members who brought them.  Our coaches will help guests scale and/or modify the workout as needed to have a great experience.

Buy-In: 6 minutes of members choice mobility (ask a coach if unsure what to do! That’s why we are here!)

WOD: “Mini Murph”

  • 800m Run
  • 50 Pull-Ups
  • 100 Push-Ups
  • 150 Air Squats
  • 800m Run

*Partition If Needed

Cash-Out: Group Stretch

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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CFA Coach Fun Facts

Turn-Offs: Mobility, split jerks, front squats, overhead squats

Coach DeFalco

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