Workout of the Day

“12 Days of Christmas” WOD 12 21.12.2019

Warm Up:
Run 800m
Stretch & Mobilise

Movement Standards Re-Cap & Practice

WOD:
“Murph”
For Time of:
Run 1 Mile
100 Pull Ups
200 Press Ups
300 Air Squats
Run 1 Mile

* Partition Pull Ups, Press Ups & Air Squats as desired
(recommendation is 20 rounds of 5 Pull Ups, 10 Press Ups & 15 Air Squats)

* Can be completed in a 7/10kg Weighted Vest

* Scale DISTANCE as needed
* Scale PUs for Band Assisted or Jumping PUs, or Ring Rows
* Scale Press Ups to Knees
* Scale REPs as needed (half or quarter)

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

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