It’s official! Summer’s coming! The weather is unpredictable but that doesn’t mean your workouts have to be. Let Pat’s Gym help you find consistency and have the healthiest summer yet. At Pat’s Gym, we have some fun things happening, so read this newsletter and see how you can participate.
What Are You Doing This Memorial Day? Try the Murph with the Pat’s Gym Community.
Memorial Day is just around the corner (May 29th if you’ve forgotten), and whether you’re new to Pat’s Gym or not, you’ve probably heard about Murph at some point. The “Murph” is a workout used by Navy SEAL and Medal of Honor recipient Michael Murphy. Murphy died when exposed to enemy fire while attempting to radio headquarters for assistance. Here is how the Pat’s Gym Community will start Memorial Day off.
The Murph: (weight vest optional — 20#)
- Run one mile
- 100 pull-ups
- 200 push-ups
- 300 squats
- Run one mile
Arrange in any order you prefer. Some do a 1-10-1 pyramid (pull-ups x 1, push-ups x 2, squats x 3) to get the 100, 200 and 300 total repetitions. Some do max rep sets in a circuit to see how fast and in as few sets as possible to get those numbers. Some prefer a steady workout of 10 sets of 10 pull-ups, 20 push-ups and 30 sit-ups to reach the repetitions of this workout. Regardless of how you do it, we will get it done and we will provide any modifications as needed.
Save the date and join us at 10:00am! Bring the family and even if you don’t do the workout join us after for ice baths, amazing treats, and great conversations.
Also follow along the Pat’s Gym IG page @pats_gym for workout progressions leading up to this event to help you feel prepared for the workout.
Happy Mother’s Day
May 14th is a day we all should celebrate. It’s Mother’s Day, and this month at Pat’s Gym we want to honor all mothers who have supported us and have always been there when we needed them. I think most of us don’t take enough time to show our appreciation, but I’m sure that our mother’s know they are special. Treat your mom and bring her into class on May 15th at 6am and show her how much you appreciate everything she has done.
It’s @crossfitgames semifinal time. And you know who we are cheering for at Pat’s Gym. Wishing you the best of luck out there Champ Roman Khrennikov
Will see you in Madison soon👊
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Follow coach Roza for behind the scenes and updates from Orlando FL.
May Monthly Challenge
The May Monthly Challenge will be The Murph. You have the entire month to complete it or come join the Pat’s Gym community and do it with us on Memorial Day.
The Murph: (weight vest optional — 20#)
- Run one mile
- 100 pull-ups
- 200 push-ups
- 300 squats
- Run one mile
The winners of the Pat’s Gym April Monthly Challenge were Keenan and Olivia.
