WOD 07.08.2018

Warm up


3 rounds of;

Russian Kettlebell swing 20
80 run
Kettlebell Goblet squat 10
80 run


Wod moviments

Wod Team – Tempo



In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.First posted 18 August 2005

1600 run
100 Pull ups
200 Push ups
300 Air squats
1600 run

Recovery ;

Fun roller