FUNday

In TEAMs of 2...

 

3 Rounds of:

 25 Floors on Jacob

 Pull-UPs max reps

 

3 Rounds of:

 25 cal. SKI

 Burpees max reps

 
3 Rounds of:

 25 cal. ROW

 Devil Presses reps

1* person working on each movement

Rotate upon completion of Jacob/SKI/ROW 

Thursday

EMOM for 25min alternate between:

 20 Double Unders 

 :45sec Plank

 20 Hollow Rocks

 :30sec Handstand Hold

 :45 Bar Hang

Wednesday

Active “Murph” Recovery 

3 Rounds @ 60% effort:

 2min ROW

 2min SKI

Strict Press: 10-5-5-5-5-5

Bent-Over Rows: 10-5-5-5-5-5

LT Michael P. Murphy Navy Seal Museum

Operation Red Wings

Today, we honor Lt. Michael P. Murphy and all those who paid the ultimate sacrifice during Operation Red Wings on June 28, 2005.

“Murph”

For Time:
 Run 1 Mile
  100 Pull-ups
  200 Push-ups
  300 Squats
 Run 1 Mile

Monday

Running Drills
MURPH WOD Prep