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Components
Murph
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
Memorial Day Workout "Murph" - The Cell Gym
Class
(All)
5:30 AM WOD
7:30 am Memorial Murph
5:00 PM WOD
Advanced WOD 6:00pm
Open Gym 7:00pm
7:00 PM WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (1/9)
Workout
Memorial Day Workout "Murph"
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 28, 2018
Male Clients
1
Ammon
Woods
7:30 am Memorial Murph
1:04:30
2k row 5 x 20/40/60 2k row
Female Clients
1
Brooke
Woods
7:30 am Memorial Murph
59:44
Non-partician
2
Private
7:30 am Memorial Murph
1:08:22
3
Nikki
Slaugh
7:30 am Memorial Murph
21:14
1/2 mi, 25/50/75, 1/2 mi.
4
Ali
Page
7:30 am Memorial Murph
28:49
only did 1/2
5
Alva
Lopez
7:30 am Memorial Murph
33:48
half murph. modified with db push press #10, planks, and did squa...
6
Amy
Page
7:30 am Memorial Murph
43:43
7
Kim
Riggs
7:30 am Memorial Murph
43:56
Ex’s movements but partitioned
8
Melanie
Bloomfield
7:30 am Memorial Murph
57:10
ring rows, hand release pu some and knee some
9
Christina
Mayes 🏋🏃💃🤓
7:30 am Memorial Murph
58:58
mile, partition 5, 10, 15- 20 rounds, mile
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