Daily Archives: May 28, 2017

20170529

Warm Up:

200m Run

30x: Arm Circles

30X: Butt Kicks

20x: Push-ups

20X: Air SquatSquats

10x: Pull ups

10X: Sit ups

200m Run

WOD:

murph3-582x319

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 20/14-lb. vest or body armor, wear it. Also, Sherri is meeting up at the track at 0700 to run this one. Today take the time to remember to honor and respect the memory of those fallen brothers and sisters of the armed forces. Because of their sacrifice we continue to enjoy the freedoms we have today.

“Murph”

For time:

1 mile Run

100 Pull Ups

200 Push ups

300 Air Squats

1Mile Run

 

If you have a 20/14# vest, wear it.

 

Scaling:

Run – Row 2K per mile or 2.8 mile on assault bike

Pull Ups – Jumping Pull Ups

Push Ups – off bench

Air Squats – to your best range of motion

Cool Down:

Heel cord mash x2 min ea

 

Banded lat stretch x2 min per

 

Banded pec stretch x2 min ea