Memorial Day is an important holiday to DEUCE and the community that holds us together. We’d like to invite you to 110 Lincoln Boulevard to honor American service men and women who have paid the ultimate sacrifice.
Traditionally, we take on a tribute workout called “Murph” posthumously named after SEAL Team 3 member, Lt. Michael Murphy. Murphy would perform this workout, which he named ‘Body Armour’ to prepare for deployment overseas. Ultimately, Murphy lost his life in an ambush in the Hindu Kush mountains of Afghanistan performing actions that would earn him the Medal of Honor but cost him his life.
Part of his story was later immortalized in the best selling book, Lone Survivor, which was later made into a feature film starring Mark Wahlberg.
All students will need to reserve a heat time HERE. See you in the yard!
5/28/21 WOD
DEUCE ATHLETICS GPP
Complete 5 rounds for quality of:
8 Tempo Chin Ups (5200)
15 Supine-Prone Dumbbell Curls
Complete the following for time
2 Bull Runs
———
3 rounds:
5 Box Jumps
10 Dbl DB Front Squats (45/30)
10 Dbl DBl Reverse Lunges
20 Hollow Rocks
Finisher: 70 Banded Hammer Curls
DEUCE BACKLOT GPP
8-8-8-8
Deficit Deadlift
Complete 4 rounds for quality of:
10 DB Floor Presses (30X1)
10 DB Bent Rows
EMOM 18
Min 1: 10 Alt DB Snatches (60/40)
Min 2: 8 Box Jump Overs (24/20)
Min 3: :30 Max Slam Balls
DEUCE GARAGE GPP
8-8-8-8
Deficit Deadlift
Complete 4 rounds for quality of:
10 DB Floor Presses (30X1)
10 DB Bent Rows
EMOM 18
Min 1: 10 Alt DB Snatches (60/40)
Min 2: 8 Box Jump Overs (24/20)
Min 3: :30 Max Slam Balls