Workout of the Day

“12 Days of Christmas WOD 12” 24.12.2016

Here is our 12th and final WOD of Christmas!

Warm Up:
Run 800m
Stretch & Mobilise

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 and Air Squats as needed
If you have 10kg Vest or Body Armour, wear it!

* Scale DISTANCE as needed
* Scale PU’s for Band Assisted, Jumping or Ring Rows
* Scale Press Ups to Knees

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.

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