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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 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 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 11 2019

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

WOD:

4 Rounds

200m Run

20 DB Step Ups @ 50/35

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 – March 22 2019

LIFT:

OH Squat – 3×3

WOD:

Partner’s – 8 min AMRAP

P1: starts at turf – vault high box – suicide run – 5 wall ball – sprint back

Tag P2

-score Wall ball reps

Workout of the Day – March 14 2019

LIFT:

Press – 5 x 3

WOD:

5 Rounds

1 min Max Calorie Row

1 min Bear Walk

1 min Max Calorie Assault Bike

1 min Shuttle run

Workout of the Day – December 31 2018

LIFT:

Press – 5 x 5 @ 70% 5RM

WOD:

EMOM to the Death

2 Goblet Squats @ 24/16 kg (+2 reps EMOM)

100 foot Shuttle Sprint