Monday 5.25.20


Monday 5.25.20

Outdoor Pull up Rig

Warm up:
3 Rounds
100m Run
5 Push ups
10 Squats
10 Arm Circles each way
Note – Warm up to be done on your own. Please be warmed up and ready to start when you get to class

Outside/ Home WOD

800m Run
100 Push ups
150 Squats
800m Run
*Workout starts and ends with a run and middle part can be completed in any order


1 mile Run (buy in) then:
100 Pull-ups
200 Push-ups
300 Squats
then 1 mile Run (cash out)

*Partition the pull-ups, push-ups, and squats in any order.
**Rx+ – wear 20#/14# vest (LT Murphy wore a vest in this workout)

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’

Murph (back) – 6am, 6:45, 7:30, 8:15, 9:00, 9:45, 10:30
MOD Murph (front) – 7:30, 8:15, 9:00, 9:45, 10:30
9 person limit…sign up in Zen Planner (waitlist available)

Zoom WOD 9:45
Link for all WODs
Password – Outsiders

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