Part two MWOD.

Hope this helps out.

Just for a heads up, we have a lot of Bday WODs coming up next week! David, Shelly, Lisa Colby. Let me know if I missed anyone.

Fight Gone Bad!“

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20? box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Here are some old times;

140526 Monday fs/bs week 6 “Memorial Day MURPH”

VP is running class today- gym opens at 4 and runs til 6ish.

week 6 Sets Reps %
Day 1 3 3/6 90%
Day 2 3 3/6 94%
Day 3 2 4 75

In honor of our heavy squats I found this one (-:
half ass

MURPH or PARTNER MURPH and share work

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.

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