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| Class Schedule |
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WOD Blog
 | Mon, May 29 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
5.29.2023(Check In) Warm-up 1. Movement Prep/Activation 1 Round Through: 10 yd walk on toes 10 yd walk on toes backward 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk with arms locked out in the overhead position 10 yd lunge walk with torso twist towards front leg 10 yd butt kickers 10 yd high knees -into- Crossover Symmetry Warm-up or Banded 7's 2. Workout Prep 1 set: 100m Run 5 Pull-ups 10 Push-ups 15 Air Squats 100m Run Workout Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. |
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