Posts Tagged ‘ run ’

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 070418

Run 30:42

Approximately 4 miles

WOD 062818

Run 500m
50 squats
Run 400m
40 squats
Run 300m
30 squats
Run 200m
20 squats
Run 100m
10 squats

9:39

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 050918

For time, fast and heavy:
Run 400 meters
21 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
9 dumbbell thrusters

60 lb. dumbbells

10:46

WOD 042218

For rounds for time:
400m run
Rest 2 min

1:17, 1:16, 1:19, 1:16

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