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Components
Murph
Settings
Location
(All)
The Cell Gym
Program
Competitive Class
WOD
Date
Workout
The Cell Gym 05.29.17 - The Cell Gym
Class
(All)
Memorial Day Murph
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (11/10)
Workout
The Cell Gym 05.29.17
Warm-up
warm up squat
3 min jog
then 2 rounds
10+10 reach and pull grass
10+10 side lunge
10 kb rdl
10+10 lunge in place, knees over toes, keeping heel on the ground
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 29, 2017
Male Clients
1
Brandon
Walters
Memorial Day Murph
41:30
2
Merlin
Rowley
Memorial Day Murph
42:36
3
Niraj
Suresh
Memorial Day Murph
50:12
First mile ~7:40 20 rounds of 5 pushups, 5 pullups, 5 pushups, 15...
4
Lee
Nix
Memorial Day Murph
1:16:23
movements straight through
5
Garrett
Blackwell
Memorial Day Murph
45:28
row 1600, 15# curls, sit ups, squats, row 1600
6
Danny
Kimball
Memorial Day Murph
58:09
7
Brandyn
Jones
Memorial Day Murph
58:16
20# vest 20 rounds 5-10-15
8
Chad
Jones
Memorial Day Murph
58:17
9
Danny
Lopez
Memorial Day Murph
1:01:28
elite
10
Brad
Bosley
Memorial Day Murph
1:05:35
11
Pasha
Khosravani
Memorial Day Murph
1:10:00
Female Clients
1
Brooke
Woods
Memorial Day Murph
42:55
5, 10,15 partician
2
Jessica
Walters
Memorial Day Murph
47:28
3
Ami
Bethea
Memorial Day Murph
33:40
Rx Half-Murph, treadmill runs
4
Alva
Lopez
Memorial Day Murph
34:46
half murph. ring rows, banded push ups some from my knees. rowed
5
Monica
Spencer
Memorial Day Murph
51:34
mile pr 9:14
6
Ali
Page
Memorial Day Murph
53:03
7
Jenn
VanderLinden
Memorial Day Murph
55:40
8
Melanie
Bloomfield
Memorial Day Murph
1:05:45
9
Jodee
Brinkerhoff
Memorial Day Murph
1:11:56
green band pull ups, blue band push ups
10
Patti
Rowley
Memorial Day Murph
1:30:54
Talked too much haha! Blue bnd pull ups & p.u.
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