Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 10 – WOD 46 – STAY HOME #BEARSATHOME

Stay Safe

Stay home – Stay Safe – Protect Others – Workout.

WARM UP

GET WARM WITH US

EMOM 10 45s Movement

M1 – Inch Worm  /  M2 – Shoulder Taps  /  M3 – Plank  /  M4 – Reverse Lunge  /  M5 – Wall Sit Hold

MEMORIAL DAY WORKOUT – MURPH

MONDAY 25 MAY

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Short Intense Warm-up : Generic 10 mins as Prescribed

-Joint prep, 10 reps each side/way-

  • Neck rotations 
  • Shoulder rotations 
  • Elbow rotations 
  • Wrist rotations 
  • Hip rotations 
  • Knee rotations 
  • Ankle rotations

    OPTION 1:

    1 mile run
    100 PUs or SA DB/KB rows each arm
    200 Push-ups
    300 Air squats
    1 mile run

    Not running you will complete a 8min AMRAP of:
    40 mountain climbers
    10 Burpees
    40 star jumps
    10 Burpees
    40 Lunges
    10 Burpees

    OPTION 2:

    1 mile run
    20 rounds of:
    5 PUs or SA DB/KB rows each arm
    10 Push-ups
    15 Air squats
    1 mile run

    (Not running 8min AMRAP 👆🏻)

    OPTION 3:

    Random (complete reps however you wish)

    1 mile run
    100 PUs or SA DB/KB rows each arm
    200 push-ups
    300 Air squats
    1mile run

    (Not running complete 8min AMRAP 👆🏻)

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