Posts Tagged ‘ 1 mile ’

WOD 071518

For time:
2,000-m row
1-mile run
2,000-m row
1-mile run
2,000-m row

7:31
7:50
7:45
7:50
7:45

39:51

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WOD 061918

Josie

For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run

Men: 155 lb.

28:06

WOD 052718

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

5 push-ups, 5 pull-ups, 5 push-ups, 15 squats x20 rounds with a 20 lb. vest

46:11

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.

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

WOD 072517

Run 1 mile:

6 mins

WOD 030717

Front squat 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile

185-225-245-255-265-275×5

6:39

FS in about 15 mins total.

WOD 091615

For time:
Run 1 mile
100 sit-ups
100 back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.

First mile 6:41, SU and BE in sets of 10, last mile 7:07.

22:14

WOD 122014

Run 1 mile

6:41*

(*5680′, farm, 32 degrees)

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