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Components
Murph
Rowing Murph
Half Murph
Settings
Location
(All)
The Cell Gym
Program
Intro Sessions
Weightlifting
WOD
Date
Workout
The Cell Gym 5.27.19 - The Cell Gym
Class
(All)
WOD 5:30am
WOD: 8:45 AM
WOD: 5:00 PM
WOD 6:00 pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (8/3)
Workout
The Cell Gym 5.27.19
Warm-up
Running Warm-up
400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side
Metcon
Murph (Time)
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.
To learn more about Murph
click here
Rowing Murph (Time)
1600m Row
100 Pushups
200 Situps
300 Air squats
1600m Row
Half Murph (Time)
800m Run
50 pullups
100 pushups
150 air squats
800m Run
RX+ with a weighted vest.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 30, 2022
Male Clients
1
Grif
Hiatt
WOD 5:30am
35:00
2
Drew
Sutton
WOD 5:30am
46:03
3
Jason
Marley
WOD 5:30am
52:49
33.5 vest for RX+ Really wanted under 40min that last mile was a ...
4
Danny
Lopez
WOD 5:30am
1:05:22
5
Garrett
Blackwell
WOD 5:30am
42:32
4 rounds of 800 m run and 5 rounds of 5/10/15
6
Brad
Bosley
WOD 5:30am
44:30
7
Austin
Gardner
WOD 5:30am
58:02
8
Travis
Sibley
WOD 5:30am
1:00:06
Female Clients
1
Kim
Riggs
WOD 5:30am
36:12
partitioned
2
Christina
Mayes 🏋🏃💃🤓
WOD 5:30am
53:47
Rx except ring rows; partitioned 20 rounds (5 rr, 5 push-ups, 15 ...
3
Melanie
Bloomfield
WOD 5:30am
55:23
banded pu ring rows
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