Public Whiteboard

Components

Murph

Settings

Workout

WOD - Friday, May 25, 2018

Gymnastics

EMOM 20

Min 1 = 40s Bird Dogs (5s rotation)
Min 2 = 40s McGill Curl Up (2-3s Hold)
Min 3 = 40s Right Side Plank
Min 4 = 40s Left Side Plank
Min 5 = 15 Hollow Rocks

Metcon

Metcon (No Measure)

Recovery WOD
3 Rounds (No Measure)

200m Walking Sled Pull (45/35)
2 Min Assault (Easy Pace)
2 Min Row (Easy Pace)
30 sec Dead Bugs (Home, Same, Alt)

In prep for Murph, this is a recovery WOD with
no measure.

Metcon

For the people doing Murph in the morning.

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

Rx= 20/10 vest.

Whiteboard:

Friday, May 25, 2018

Male Clients