Monday, May 29, 2017

 

WOD

“Murph”

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

 

Coach’s Tip: Hero WODS are named after Hero’s who have given their lives in the line of duty. They are a grueling test meant to honor the lives of these people. Keep this in mind as you are grinding through the workout. Push hard and focus on good technique and quality reps. Below are some common recommended rep schemes to break up the pull ups, push-ups and air squats.

 

20 Rounds= 5, 10, 15
10 Rounds= 10, 20, 30
20 Rounds- 5, 5, 5, 15 (Push Ups, Pull Ups, Push Ups, Air Squats)

RX
Nicholl 4632
Travis E 4909
Barry 3940
Darren 4522
Aimee F 5544
Sully 4428
Kevin 5519
Logan 5512 *
Heim 5650 *
Jared 4140
Kanon 6110
SM 3054
Terra 4030 *
Vance 6636 *
P Diddy 4347
Chad 5412
Jewels 3917 *
Longo 3939 *
Bob 4328
Alan 6215
Taryn 4321
Patrick 49 *
Special K 6636 *
Min 6110
Annie 5534
Belinda 3946
Erin M 4725
McKown 3910
Ashleigh 4540
Max 3846
Joe M 3735
Pat ?
Christa 4805
Sarah W 4957
Todd 4640
Walter 5419
Jen R 7415
Danny 4450
Patrick 5729
Michael 5718
Joe 4424
Jon 5305
Greg 4235

*Vest

Mod
Beth 5640
Munique 4444
Joseph 4520
Bill F ?
Susie 5340
K Dawg 5450
Jen S 5649
Erica 4530
Sam ?
Debbie 5002
Bree 4816
Tracy 5647
Aimee O 5047
Kathy 5219
Tonya 4245
B-Rad 63
Charity 5144
Alissa 5705
Mroz 6927
Kate 4738
Chris 5530
HMroz 6927
Sarah F 55
Will S 5530
Erin B 5910
Nataleigh 5910
LC 4452
Doug 61
Jenny 5058
Marion 4508
Bre 5727
Faith 6518
Big Ben 4430
Natalie 5831
Katrina 5950
Ryan H 5455
Kyle G 3552
Mer 3645
Ellie H 63
Beth 49
Roy ?
Sam 4027
Jill 46
G Man 6832
Mississippi 54132
Caspar 5438
Shannon 4847
Michell 4356
Christine 5542
Amber 41
Amiee 45
Gene 7155

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