WOD 06.01.21
Strength:
Deadlift, 8-8-8-8-8 @60-65% 1 RM (keep it light and smooth)
WOD:
AMRAP in 12 minutes:
24/16 Machine calories
12 Alternating dumbbell snatches, 70/50lbs
Post loads and rounds to beyond the whiteboard.
Murph 2021
WOD:
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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 twenty pound vest or body armor, wear it.
Post time to beyond the whiteboard.
WOD 05.30.21
Conditioning /prep:
1 mile run/walk, recovery pace
WOD:
5 rounds for time:
30 Russian swings, 2/1.5 pood
20y bear crawl
Post times to beyond the whiteboard.
