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Murph

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Workout

CF - 5/31/21

A:

2 sets
5 inchworms
10 lunges each
5 hip switches
10 squats

1:00 each leg
calf stretch
:30 runners stretch

B: 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 .

Whiteboard:

Monday, May 31, 2021

Male Clients

1

Jamie
Free

Murph Heat 7:30 AM

37:45

unpartitioned

2

Derek
Fecteau

Murph Heat 9:00 AM

41:52

no vest

3

Luke
Frauhiger

Murph Heat 9:00 AM

40:45

4

Justin
Schot

Murph Heat 8:00 AM

41:57

Straight through. No partition. No vest.

5

David
Kan

Murph Heat 8:00 AM

44:30

partitioned (5-10-15)

6

Luke
Wylie

Murph Heat 9:00 AM

45:20

No vest. 10-20-30

7

Bryant
Hahnfeldt

Murph Heat 10:00 AM

47:24

5 10 15

Female Clients

1

Christine
Smith

Murph Heat 9:30 AM

53:20

Unpartitioned no vest

2

Melanie
Velazquez

Murph Heat 9:00 AM

54:20

No vest. Unpartitioned.

3

Laura Lynn
Williams

Murph Heat 9:30 AM

38:50

No vest, 10 rds 10-20-30

4

Camille
Cline

Murph Heat 9:30 AM

42:51

partitioned, no vest

5

Jordan
Wylie

Murph Heat 10:00 AM

43:00

20 Cindy. Knee push-up

6

Shannon
Lyczkowski

Murph Heat 8:00 AM

44:20

7

Colette
SavageJones

Murph Heat 7:00 AM

49:43

Partitioned/no vest

8

Catherine
Yancy

Murph Heat 10:00 AM

59:00

Partitioned in 3 bulk sets no vest