This HERO WOD is in memory of a fallen soldier Michael Murphy. How ironic that we are fighting for our constitutional rights as we honor the very people who put there life on the line for us to have these very rights. This workout means even more this year than it has before!
MURPH
1 MILE RUN
100 PULL UPS
200 PUSH UPS
300 AIR SQUATS
1 MILE RUN
MURPH
1 MILE RUN
100 PULL UPS
200 PUSH UPS
300 AIR SQUATS
1 MILE RUN
MURPH
1 MILE RUN
100 PULL UPS
200 PUSH UPS
300 AIR SQUATS
1 MILE RUN
Flashback of MURPH turnout.
Murph may look a little different this year, but it will still hold the same meaning!
1 Mile Run or Row
100 Pull Ups (scale to DB Presses or Ring Rows) no banded pull ups
200 Push Ups
300 Air Squats
1 Mile Run or Row
1 Mile Run or Row
100 Pull Ups (scale to DB Presses or Ring Rows) no banded pull ups
200 Push Ups
300 Air Squats
1 Mile Run or Row
1 Mile Run or Row
100 Pull Ups (scale to DB Presses or Ring Rows) no banded pull ups
200 Push Ups
300 Air Squats
1 Mile Run or Row
6am @ the West End Water Tower weather permissible and 8am @ the OIB Park weather permissible.
Be sure to sign up on zenplanner!
1-2-3-4-5-6-7-8-9-10
Air Squat
Burpee
Run 100 Meters after every set.
Ex: 1 Air Squat, 1 Burpee, Run 100M / 2 Air Squats, 2 Burpees, Run 100M keep it up all the way to 10.
1-2-3-4-5-6-7-8-9-10
Air Squat
Burpee
Run 100 Meters after every set.
Ex: 1 Air Squat, 1 Burpee, Run 100M / 2 Air Squats, 2 Burpees, Run 100M keep it up all the way to 10.
1-2-3-4-5-6-7-8-9-10
Air Squat
Burpee
Run 100 Meters after every set.
Ex: 1 Air Squat, 1 Burpee, Run 100M / 2 Air Squats, 2 Burpees, Run 100M keep it up all the way to 10.
Join us for MURPH either Saturday 730am or 9am or Monday 8am. MUST REGISTER AHEAD. LIMITED TO 20 PER CLASS!
3 Rounds for Time:
30 Mountain Climbers
15 Burpees
10 Single Arm DB Snatches (each arm)
3 Rounds for Time:
30 Mountain Climbers
15 Burpees
10 Single Arm DB Snatches (each arm)
Optional Buy In 400 Meter Run
Optional Cash Out 400 Meter Run
3 Rounds for Time:
30 Mountain Climbers
15 Burpees
10 Single Arm DB Snatches (each arm)
Thank you fellow officers for your protection over us each and every day. Especially Coach Richie, Coach Jeff and Coach Rebecca! Our very own CFOIB Family of officers. We love you guys!
IN HONOR OF NATIONAL POLICE WEEK (which we missed last week)
THE CHALLENGE (Honoring the Fallen)
1.46 Mile Run
146 Jumping Jacks
146 Ab Crunches
146 Push Ups (yes I know Murph is coming)
1.46 Mile Run
Total: 146 Reps of Each for the 146 Fallen Officers last year.
IN HONOR OF NATIONAL POLICE WEEK (which we missed last week)
THE CHALLENGE (Honoring the Fallen)
1.46 Mile Run
146 Jumping Jacks
146 Ab Crunches
146 Push Ups (yes I know Murph is coming)
1.46 Mile Run
Total: 146 Reps of Each for the 146 Fallen Officers last year.
IN HONOR OF NATIONAL POLICE WEEK (which we missed last week)
THE CHALLENGE (Honoring the Fallen)
1.46 Mile Run
146 Jumping Jacks
146 Ab Crunches
146 Push Ups (yes I know Murph is coming)
1.46 Mile Run
Total: 146 Reps of Each for the 146 Fallen Officers last year.
Athlete Lisa Rutherford @ 6am before going to Delilahs Brew and Chew to fix all of our favorite coffees and teas. Go see her at Delilahs Brew and Chew for lots of cool surprises!
DONT SKIP THIS ONE GUYS! I KNOW I KNOW YOU HATE TO RUN (unless your Vince, Heather, Jane, Kim F, Dave H and a few others) You are going to see some cardio WODs this week scattered to get you ready for MURPH on Saturday or Monday.
INTERVAL CARDIO:
10 Rounds for Time:
Sprint 100m
Walk 100m
INTERVAL CARDIO:
10 Rounds for Time:
Sprint 100m
Walk 100m
INTERVAL CARDIO:
10 Rounds for Time:
Sprint 100m
Walk 100m