Monday
It's Memorial Day
Today we remember and honor the men and women who have given their lives in service to the country
We do that through our annual HERO WOD on Memorial day
MURPH
This is a workout to honor the fallen. However you do this workout is enough. The goal is to be there and do what you can in honor of those that cannot.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.This workout was one of Mike's favorites and he'd named it "Body Armor."
From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Rx
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Partition anyhow.
– Wear a weight vest if you have one (14/20 lb)
Score: Total time
Intermediate
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
– Partition the pull-ups, push-ups, and squats as needed.
– Head out for the second run no later than 25:00.
Score: Total time
Beginner
For time:
800-m run
Then:
10 rounds:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then:
800-m run
– Head out for the second run no later than 20:00.
Tuesday
Rx
Every 5:00 for 5 rounds:
:30 single-KB goblet hold (53/70 lb)
15/20-cal bike
10 Russian KB swings (53/70 lb)
– Score is the slowest round.
Score: Total time
Intermediate
Every 5:00 for 5 rounds:
:30 single-KB goblet hold (35/53 lb)
10/15-cal bike
10 Russian KB swings (35/53 lb)
– Score is the slowest round.
Score: Total time
Beginner
Every 5:00 for 5 rounds:
:30 single-KB goblet hold (18/26 lb)
7/10-cal bike
10 Russian KB swings (18/26 lb)
– Score is the slowest round.
Wednesday
Rx
For time:
500-400-300-200-100
Meter row
50-40-30-20-10
AbMat sit-ups
Double-unders
Score: Total time
Intermediate
For time:
400-300-200-100
Meter row
40-30-20-10
AbMat sit-ups
Double-unders
Score: Total time
Beginner
For time:
300-200-100
Meter row
30-20-10
Feet-anchored sit-ups
Single-unders
Score: Total time
Skill Work
Post-workout
Accumulate:
30-50 GHD hip extensions or banded good mornings
Thursday
Rx
21-15-9 reps for time:
Cleans (95/135 lb)
Ring dips
Score: Total time
Intermediate
21-15-9 reps for time:
Cleans (65/95 lb)
Jumping ring dips
Score: Total time
Beginner
15-12-9 reps for time:
Cleans (35/45 lb)
Foot-assisted ring dips
Score: Total time
Friday
Rx
For load:
3-3-3-3-3
Deadlift
– Start every rep with an open hand and a return under control (no dropping the bar).
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Score: Load
.png)
