WOD - WEDNESDAY, JANUARY 1ST 2013

*  WHAT A GREAT YEAR AND WISHING NOTHING BUT THE BEST TO ALL KIP ATHLETES, COACHES AND FAMILIES IN 2014! THE PROGRESS MADE OVER THIS PAST YEAR HAS BEEN JUST UNBELIEVABLE TO WATCH.  I HAD THIS CONVERSATION WITH A ATHLETE AT THE GYM THE OTHER DAY.  PUT INTO PERSPECTIVE WHERE YOU STARTED FROM, YOUR FITNESS LEVEL, YOUR LIFTS, YOUR MENTALITY AND NOW FAST FORWARD TO NOW AND LOOK HOW MUCH FITTER, STRONGER AND MENTALLY TOUGH YOU HAVE BECOME.  SO WHAT YOU DONT PR EVERYDAY.  WHO CARES.  EVERYDAY YOU COME TO KIP YOU GET 1% BETTER AND THAT MUCH TOUGHER! WITH THAT BEING SAID WE HAVE MURPH TOMORROW BE READY TO BRING IT!!!!!

*WE LOVE YOU GUYS, PLEASE EVERYONE HAVE A SAFE AND FUN NIGHT!

ANTHONY AND ANTOINETTE GOT MARRIED TODAY! CONGRATS GUYS!!!!!

EIDENS LEAVES A NICE SWEAT MARK!

TIM A.K.A - DONUT MAN GETS HIS FIRST BAR MUSCLE-UPS.

- 9:30 JAM PACKED!

- MARCO HITS 700# DEADLIFT X 2 FROM THE KNEES!

HOLIDAY SCHEDULE
* WEDNESDAY, JANUARY 1ST (NEW YEARS DAY) = 10AM AND 11AM ONLY
* THURSDAY = NORMAL SCHEDULE!!!!!!!


WARM-UP
400M RUN
REVIEW AND DRILL STANDARDS

WOD
"MURPH"
1 MILE RUN
100 PULL-UPS
200 PUSHUPS
300 AIR SQUAT
1MILE 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.

* MUST START AND END WORKOUT WITH THE MILE.

** YOU CAN DIVIDE THE GYMNASTICS MOVEMENTS ANYWAY YOU SEE FIT!
EXAMPLE = 20 ROUNDS OF 5 PULLUPS/10 PUSHUPS/ 15 AIR SQUATS OR 10 ROUNDS OF 10 PULLUPS/20 PUSHUPS/30 AIR SQUATS

*** IF YOU ARE SOMEONE WHO IS NERVOUS ABOUT TRYING THIS OR THINK ITS TO MUCH FOR YOU, WE WILL SCALE IT DOWN TO MINI MURPH (HALF MURPH)

RESULTS FROM 12/31/13

2014 PREP TEAM RESULTS!