 Warm-upAMRAP x 8 minutes 1:00 Row 5 Inchworms (no push-up) 10 step-ups 5/5 KB OH press Extended Warm-up3 rounds 25’/25’ KB OH single arm waiter’s carry 15 KB upright rows 20 banded pull aparts MetconAMRAP x 15 minutes
15/10 cal row :30 plank 15 up-down :30 plank 15 box jumps (20”) Score is rounds + reps
0 Comments
 Metcon"MURPH"
FOR TIME: 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run Wear weight vest (20/14) if you have one. Pull-ups, push-ups, and air squats may be partitioned. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. |
AuthorCoach Erin |
RSS Feed