Monday, May 29th, 2017

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Warm Up

400m run
Active stretching & mobility

Conditioning

Hero WOD:

Murph

For time:
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’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.

**We will have scaling and partner options available.


 

Recent Posts