Workout of the Day

12 Days of Xmas, DAY 12!!!! – “MURPH”

This is it, day 12 guys!! Awesome effort if youve hit all 11 previous WODs!! Hit this one hard and then get yourself to the MYTON Pub, Ingleby Barwick at 2pm if you would like to celebrate the end of the challenge and Christmas. The box will be open from 08:30 if anybody wants to get in early and get started on what will be a long WOD. The classes will still run on the hour at 10am and 11am. There is no TIME CAP on this WOD, just get the job done any way you can 🙂

Warm up

Run 800m, Stretch/mobilise

WOD – “MURPH”

For time:

  • Run 1 mile
  • 100 Pull ups
  • 200 Press ups
  • 300 Air Squats
  • Run 1 mile

*Scale as needed*

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 10kg vest or body armor, wear it.

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

 

REMEMBER POST WOD FOOD AND DRINKS AT THE MYTON AT 2PM, FAMILIES WELCOME 🙂

Book into a class

We are now using TeamUp for booking into classes

You can get the app from the App Store or Google Play or you can use the Booking Page page to login to TeamUp