980-241-9051 | 843-252-3165 860 Parris Island Gateway, A8 Beaufort, SC 29906 (next to BI-LO)

event-flyer

WOD DETAILS:

 

It’s modeled off of Murph, a fellow SEAL.

The core movements are running, pull-up variations, burpees and 2-count flutter kicks (right leg + left leg = 1 rep)

“Every 6:00” for SEAL Team 6 (DEVGRU)

“9 toes to bar or 11 sit-ups” for 9/11

Instead of “scaling” I’ve decided to go with “options” which tend to go over better and sound more attractive for more of a mass appeal. So I added the “Red, White, or Blue” Option in addition to the RX. Each Option gets progressively less technical. This way every one regardless of Ability or Fitness will be able to Participate

DIVISIONS:

 

RX – “Freiwald” – 1

For Time:

1 mile run

100 Chest to Bar Pullups

200 Burpees

300 2-count Flutter Kicks

1 mile run

*Every 6:00 perform 9 toes-to-bar or 11 sit-ups*

You may partition the pull-ups, burpees and flutter kicks any way you wish.

 

“RED” Division: – 2

For Time:

1 mile run

100 pull-ups

200 burpees

300 2-count flutter kicks

1 mile run

*Every 6:00 perform 9 toes-to-bar or 11 sit-ups*

you may partition the pull-ups, burpees and flutter kicks any way you wish

 

“WHITE” Division: – 3

For Time:

1 mile run/walk

50 Pull-ups

100 Burpees

200 2-count flutter kicks

1 mile run/walk

*Every 6:00 perform 9 hanging knees-to-chest or 11 sit-ups*

you may partition the pull-ups, burpees and flutter kicks any way you wish

 

“BLUE” Division – 4

For Time:

1 mile run/walk

50 ring rows

50 burpees

150 flutter kicks

1 mile run/walk

*Every 6:00 perform 9 hanging knee raises or 11 sit-ups*

you may partition the ring rows, burpees and flutter kicks any way you wish

 

**Please feel free to reach out to me if you have any question at all! I have also attached WOD Posters for you to use to promote on websites, social media, or even to print out if you wish!**

 

Lastly – My goal for this is to make everything as EASY and SIMPLE as possible for each Box Owner, each Athlete, and each Donor… here is how everything works:

 

—————— How to Sign Up as an ATHLETE ——————

To sign up, all anyone has to do is go to/click on the link below (of course you can also type in this URL)

 

http://throwdowns.me/BTH2016

 

here is a URL QR Scan Code for the link above as well (great to post on social media or website for quick phone access)(I have attached as well to print out!)

Once they have clicked on this link they will need to register – very easy to follow the prompts

o   Select which division they would like to participate in

o   How they would like their name to appear on the leaderboard

o   Provide athlete details

o   Agree to the risk and liability waiver

o   Click submit

 

——————-  How to DONATE ONLY  ——————-

If any box member or guest decides they would like to donate only –

o   Click, Follow, or enter into any Device the same link from above (THIS LINK IS HOME PAGE FOR EVERYTHING – SO IF YOU POST THAT QR CODE IN YOUR GYM OR ONLINE YOUR ATHLETES CAN ALWAYS REFERENCE IT QUICKLY)

o   http://throwdowns.me/BTH2016

o   Select Register Now

o   Scroll thru Division Name – Select DONATE ONLY

§  Once this is selected it will prompt them to choose any amount they wish to donate

o   Once donation amount is selected they will click SUBMIT

o   This will accept their donation but will not place them in any division or on any leaderboard

 

——————-  How to SUBMIT SCORE to Online Leaderboard  ——————-

On the day of the event, the leaderboard option will be made available for athletes to submit their score and also to view how they ranked among all participating athletes

o   Click, Follow, or enter into any Device the same link as they registered (THIS LINK IS FOR EVERYTHING – SO IF YOU POST THAT QR CODE IN YOUR GYM OR ONLINE YOUR ATHLETES CAN ALWAYS REFERENCE IT QUICKLY)

o   http://throwdowns.me/BTH2016

o   Once they are on this page and have completed the work out, the athlete will scroll down and select  – SUBMIT SCORE Button

o   They will submit their score and the score that they entered will be posted live within 1 min. for all other competing athletes to view

 

 

——————-  How to CHECK THE ONLINE LEADERBOARD   ——————-

On the day of the event, the leaderboard option will be made available for athletes to submit their score and also to view how they ranked among all participating athletes

o   Click, Follow, or enter into any Device the same link as they registered (THIS LINK IS FOR EVERYTHING – SO IF YOU POST THAT QR CODE IN YOUR GYM OR ONLINE YOUR ATHLETES CAN ALWAYS REFERENCE IT QUICKLY)

o   http://throwdowns.me/BTH2016

o   Once they have submitted their score for the event the VIEW LEADERBOARD Button will appear at the bottom of this homepage – Click VIEW LEADERBOARD BUTTON

o   Select division

o   This will show you all scores that have submitted in real time (within 1 min)