| At Home WOD Stream Times | ||
| Monday | CrossFit – CANCELED 30 Minute Mobility – 5:00PM JOIN HERE Core Blast – CANCELLED | |
| Tuesday | Yoga– 12:00PM JOIN HERE CrossFit – 5:30PM JOIN HERE | |
| Wednesday | CrossFit – 12:00PM JOIN HERE 30 Minute Mobility – 5:00PM JOIN HERE Core Blast – 6:00PM JOIN HERE | |
| Thursday | CrossFit – 12:00PM JOIN HERE Yoga– 5:30PM JOIN HERE | |
| Friday | CrossFit – 1:30PM JOIN HERE | |
| Saturday | NONE | |
| Sunday | Yoga– 10:00AM JOIN HERE |
You can find all of the past workout recordings HERE!!
050628-N-0000X-002 Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. U.S. Navy photo (RELEASED)
“Murph”
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
or
“Partitioned Murph”
For time
Buy in: 1 mile Run
20 rounds of:
5 Pull-ups
10 Push-ups
15 Squats
1 mile Run
or
“1/2 Murph”
For time
1/2 mile Run
10 Rounds
5 Pull-ups
10 Push-ups
15 Squats
1/2 mile Run
or
“1/4 Murph”
For time
1/4 mile Run
5 Rounds
5 Pull-ups
10 Push-ups
15 Squats
1/4 mile Run
or
MURPH MODIFIED:
1 mile run
100 SITUPS
200 push ups
300 Squats
1mile run
As usual, feel free to partition in any way or do half murph!
