Today we will be doing the MURPH WOd in honor of Lieutenant Michael Murphy. We will be joining gyms all around the US and world who will also be doing this WOd today. This workout can be scaled so any one can participate, do not be intimidated by the movements or numbers. But understand that it is intended to be a grinder and can take many 45min+ for most. There will be no time cap for this workout. Classes will start on the half hour and you must be signed up.
Everyone must do the mile run and all 100 pullups prior to moving on the the push ups and air squats. RX for the workout would be to complete the rest as written, 200 push ups, 300 air squats, 1 mile run. If you would like to partion up the push ups and air squats that is allowed. My suggestion would be 20 rounds of 10 push ups and 15 air squats. Grind away however you want, today is about doing something awesome with awesome people in the honor of all service members.
*put any modifications in the notes section
situps 20,19,18,17,16. . . .1
medball squat cleans 30/20 1,2,3,4,5. . . . 20
5 db push press 45/30 following each round
WHITEBOARD=time/medbal weight/pp weight
- :60/on :60/off Assault bike
- :60/on :60/off Rower
Whiteboard score will be # of calories on bike/# of calories on rower
WHITEBOARD=Write what you did first then scores ex: bike 150/150 No need to label 2nd score we can assume what you did 2nd.