WOD

Workout of the Day and Specialty Class Programming

saturday, june 24, 2017

"Murph"

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile 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 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.

 

POWER HOUR

 

Hatch Make Up 

-OR-

6x8 front rack step ups per leg

3x 45 second wall squat hold

3xME ring row

tabata push up

 

 

ENDURANCE

 

3 rounds of:

800m run

rest 60 seconds

200m run

rest 60 seconds