Thursday 9/11/2017 – November 9, 2017


Thursday 9/11/2017

Metcon
4Min EMOM
Min 1 – 100m sprint 4 Push ups
Min 2 – 10 Ring Row 8 V snaps

Movement Prep
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Done as partitioned Murph
Run
5 x
20 Pull ups
40 Push ups
60 Squats
then Run

Extras
5min Cool down
into
ROM WOD

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….