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Components
Murph
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 5.27.19 - The Cell Gym
Class
(All)
5:30 AM WOD
8:30 AM WOD (Daycare)
5:00 PM WOD
Advanced WOD 6:00pm
7:00 PM Open Gym/ WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (1/7)
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
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 27, 2019
Male Clients
1
Brandon
Walters
5:30 AM WOD
43:40
Female Clients
1
Jessica
Walters
8:30 AM WOD (Daycare)
42:39
2
Private
5:30 AM WOD
1:11:22
3
Alli
Trendler
5:30 AM WOD
32:55
Half w jumping pull-ups
4
Alva
Lopez
5:30 AM WOD
34:15
1/2 murph, toe nail pull ups, banded push ups, 800 m row before a...
5
Stephanie
Nix
8:30 AM WOD (Daycare)
39:05
Half Murph, jump pull ups, knee pushups
6
Melanie
Bloomfield
5:30 AM WOD
53:53
3/4 murph
7
Christina
Mayes 🏋🏃💃🤓
5:30 AM WOD
58:03
Jumping pull ups
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