(Salem: 7:00, 8:15 and 9:30 & MHD: 8:30am)
(Community Cookout to follow: BYOB)
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 5 min
Warm-up together
200m jog
2 cycles of push-up > down dog > Spiderman/leg
thumb down lat str
5 hanging shrugs
5 kipping swings
5 grinding air squats
4-5 min prep
WOD
“Murph”: For Time: (60 min time cap)
1 Mile Run (2000m Row / 4800m Bike)
100 Pull-ups
200 Push-ups
300 Air squats
1 Mile Run
RX: Vest 20 / 14
*Partition as needed
Most Common Break-Up Strategies:
**20 Rounds: 5 Push-Ups, 5 Pull-Ups, 5 Push-Ups, 15 Air Squats
20 Rounds: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
Other Break-up Options:
10 Rounds: 10 Pull-Ups, 20 Push-Ups, 30 Air Squats
10 Rounds: 5 Pull-Ups, 10 Push-Ups, 5 Pull-Ups, 10 Push-Ups, 30 Air Squats
25 Rounds: 4 Pull-Ups, 8 Push-Ups, 12 Air Squats
25 Rounds: 4 Push-Ups, 4 Pull-Ups, 4 Push-Ups, 12 Air Squats
25 Rounds: 2 Pull-Ups, 4 Push-Ups, 2 Pull-Ups, 4 Push-Ups, 12 Air Squats
Modifications
Partner up / Reduce Distance or (2,000M Row / 4,000M Bike)
Pull-ups/push-ups/air squats (reduce reps, modify movement (bands/ring rows))
Lieutenant Michael Murphy, of Patchogue, New York, was killed in action in Afghanistan during Operation Red Wings on June 28, 2005.
