Tuesday, 5/31/22
WorkoutAMRAP x 22 MINUTES500/400m Row30 Sit-Ups20 Alt. Lateral Box Step-Overs 100m KB or DB Carry
WEEKLY BREAKDOWN 5/30/22
Take the Next Step ForwardThat wraps it up for our four-week Murph prep series.Whether you’re participating in Memorial Day Murph today or not, we hope that the past few weeks have given you a goal to build toward so that you could form some consistency around the healthy habits you may have been avoiding so […]
Monday, 5/30/22
Workout“Murph” For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-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.To learn more about Murph click here Option 2:Workout“MINI MURPH”FOR TIME*800m Run Into…10 ROUNDS5 Pull-Ups10 Push-Ups15 SquatsInto…800m Run […]
Sunday, 5/29/22
Workout3 SETS FOR QUALITY40/30 Cal Bike30 Sit-Ups10/10 Single Leg Glute Bridge-Up*10 Alt. Plate Around the World 50m Overhead Plate Walk
Saturday, 5/28/22
Join us at Ardmore for 24 for 24! “Murph” (8:30am)For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile RunIf 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
Friday, 5/27/22
StrengthOverhead Squat 5-5-5 Workout“COOL HAND LUKE” 7 ROUNDS FOR TIME7 Overhead Squats 7 Bar Facing Burpees7 Toes to Bar100m Run
Thursday, 5/26/22
StrengthDeadlift 5-3-1 Workout“Christine” 3 Rounds for time: 500m Row 12 Deadlifts21 Box Jumps
Wednesday, 5/25/22
WorkoutAMRAP x 21 MINUTES28 Unbroken Double Unders21 Russian KB Swings14 Alt. KB Goblet Box Step-Ups7 Strict Ring Dips
Tuesday, 5/24/22
StrengthBack Squat 5-3-1 WorkoutAMRAP x 15 MINUTES*5 Pull-Ups10 Push-Ups15 Air Squats *After every Two Rounds, complete a 200m Run.
WEEKLY BREAKDOWN 5/23/22
What’s Done Is DoneDon’t be upset with the results you didn’t get from the work you didn’t do. It’s that simple. As we enter the fourth and final week of our Murph Prep series, it’s important for you to look back at the past few weeks and ask yourself “Did I put in the work?”.Now, […]
