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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 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 9 2019

SKILL: Running Drills

WOD:

FRAN

21-15-9

Thrusters @ 95/65

Pull ups

Workout of the Day – May 6 2019

SKILL: Sled Push for Load

WOD:

5 Rounds

100 foot walking lunge

20 Wall Ball @ 20/14

100m Run

20 Pull ups

Workout of the Day – April 29 2019

STRENGTH: OH Squat 1 RM

WOD

20 Rounds

5 burpees

5 pull ups

5 air squats

Workout of the Day – April 24 2019

SKILL: Favourite 4

WOD:

4 Rounds

5 HSPU

10 Push ups

15 Pull ups

Rest 2 min

Repeat for 2 more Rounds

Workout of the Day – April 17 2019

Today we remember the sacrifice of four #Canadian#Soldiers  at Tarnak Farm, the first #Canadian casualties in Afghanistan, in 2002. Sergeant Marc Daniel Léger, Corporal Ainsworth Dyer, Private Nathan Lloyd Smith and Private Richard Anthony Green, all of the 3rd Battalion, Princess Patricia’s Canadian Light Infantry died as a result of a friendly fire incident on April 17, 2002 while serving in Afghanistan. They gave their lives.

WOD:

“Tarnak”

4 Rounds

40 push ups

40 sit ups

40 box jumps @ 24/20

40 pull ups

Workout of the Day – April 11 2019

SKILL: Agility drills

WOD:

10 Wall Ball @ 20/14

10 Calorie Assault Bike

20 Wall Ball

10 Pull ups

30 Wall Ball

10 Cal Bike

40 Wall Ball

10 Pull ups

50 Wall Ball

10 Cal Bike

Workout of the Day – April 3 2019

Clean & Jerk – 7 x 1 @ 85%

WOD:

5 Rounds

3 Clean pull @ above weight

6 pull ups

9 box jumps @ 24/20

Workout of the Day – March 30 2019

Clean & Jerk Prep work

3 Rounds

21 Wall Ball @ 20/14

15 C2B Pull ups

9 Clean & jerk @ 135/95