Friday 5th January 2018

Jan 5th, 2018

Category: Blog

Friday 5th January 2018

MURPH

A hero WOD dedicated to Lt. Michael P Murphy, a Navy Seal killed in action in 2005. An endurance WOD that should be entered in to with a smart strategy and a level headed approach! DON’T sprint the first mile, DO break up your sets with a focus on keeping moving not on resting, DO protect your hands for all those pull ups, DO keep hydrated and DO think about getting through each and every rep as efficiently as possible (without losing any form!).

For time:

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run