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WODs

WOD [A]

Murph

For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. 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.

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Nothing assigned for April 25, 2019

TEENS [A] Team Murph

Team Murph

For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi

In teams of 2 or 3, all team members complete the run and share the reps.

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Warmup - 25/4/2019

Warmups : 1

Warmups 1 Rest as needed between sets.

Trainer led warm up at Wilson park

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