Public Whiteboard

Components

Murph

Settings

Workout

31MAY2021

Warm-up

Daily Mindset

"Leadership is not about being in charge. Leadership is about taking care of those in your charge." - Simon Sinek
What defines a leader? Is it promotion, titles, or status? We realize that is not the case.
We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.
There’s a line that’s been said a million times over.
"Why did you do it?"
"Because he (or she) would have done it for me".
True leadership is not a title.

Warm Up #6 (Run)

200 Meter Run

2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold

200 Meter Run

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

Modifications

MODIFICATION #1
For Time: (no weight vest)
1 Mile Run
50 Pull-Ups
100 Pushups
150 Air Squats
1 Mile Run

MODIFICATION #2
For Time: (no weight vest)
1/2 Mile Run
50 Ring Rows
75 Elevated Pushups
100 Air Squats
1/2 Mile Run

Additional Mods:
RUN
Decrease Distance
2000/1600m Row
100/80 Calorie Bike
1600/1200m Ski Erg
4000/3200m Bike Erg

PUSH-UPS
Decrease Reps
Elevate Hands (Box or Bench)
Knee Push-ups
Double Dumbbell Bench

PULL-UPS
Decrease Reps
Strict Pull-ups
Banded Pull-ups
Jumping Pull-ups
Ring Rows
Dumbbell Plank Rows

AIR SQAUTS
Decrease Reps
Define Range of Motion (Squat to a target)

Whiteboard:

Monday, May 31, 2021

Clients:

Clients