Workout of the Day – May 20 2019


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

WOD:

“Murph”

1 Mile Run

100 Pull ups

200 Push ups

300 Squats

1 Mile Run

Workout of the Day – May 19 2019

STRENGTH: Bench Press 5 x 3

WOD:

50-40-30-20-10 Double under’s

25-20-15-10-5 KB Clean & jerk @ 24/16

Workout of the Day – May 18 2019

WOD:

AMRAP in 20

21/15 Calorie Row

15 Pull ups / Ring Rows

9 Hang Squat Cleans @ 135/95

Workout of the Day – May 17 2019

STRENGTH: Back Squat 5 x 5

WOD:

Partner’s

A) 400m Run, B) Max T2B

switch

A) 400m Run, B) Max sit ups

switch

A) 400m Run, B) Max Ball Slams @ 20/15

switch

Workout of the Day – May 16 2019

STRENGTH: Press – 3 RM

WOD:

5 Rounds

100 Ft Suitcase DB Walking Lunge @ 50/35

20 sec L-sit

15 Ft HS Walk / 30 sec HS hold

Workout of the Day – May 15 2019

SKILL: 1 Mile Run

WOD:

50 Box Jumps @ 24/20

40 Sit ups

30 Pistols

20 DB Push Press @ 35/20

10 Broad Jump

Workout of the Day – May 14 2019

STRENGTH: Deadlift 85% x 2, 70% 6 x 3 w/ 90-120 sec rest

WOD:

AMRAP in 15

200m Run

10 T2B

5 Ring MU / Ring dips / dips

Workout of the Day – May 13 2019

STRENGTH: 10 min EMOM 2 Split Snatch @ 90%

WOD:

AMRAP in 12

Increasing ladder of Tire Flips 1-2-3-4-5-6-etc

15/10 Cal Assault Bike after each set

Workout of the Day – May 12 2019

SKILL: Double Under’s

WOD:

3 Rounds

500m Row

100m DB Farmer Carry @ 50/35

25 Sit ups

Workout of the Day – May 11 2019

STRENGTH: OH Squat 5 x 2 @ 60% 1RM

WOD:

4 Rounds

200m Run

20 DB Step Ups @ 50/35