For Time:
Partition all as needed.
Derek Disbro / WODs / 0
Come join us for a free community MURPH workout!
1 MILE RUN
100 PULL UPS
200 PUSH UPS
300 SQUATS
1 MILE RUN
WEIGHT VEST OPTION
We will be hosting a free to the community Murph workout on Monday, Memorial day at 9am. Please feel free to come and bring along your family and friends to join in this tradition.
Partner 1 will run 100m
Partner 2 will work on 50 burpees, switch
Finish all burpees before moving on
Partner 1 will run 200m
Partner 2 will work on 150 lunges, then switch
Finish all lunges before moving on
Partner 1 will run 300m
Partner 2 will work on 200 KB swings, switch
Finish all KB swings before moving on
Partner 1 will run 200m
Partner 2 will work on 150 sit ups, switch
Finish all sit ups before moving on
Partner 1 will run 100 m
Partner 2 will work on 50 calories on rower, switch
Finish all calories together
Tabata
As a group decide whether to cycle through each movement or complete all 8 rounds of a movement before progressing to the next.
Derek Disbro / Fun Friday!, WODs / 0
6 Rounds:
Derek Disbro / WODs / 0
Weight Vest Wednesday
For Time:
Derek Disbro / WODs / 0
10! (Descending; Evens Only)
Then
10! (Ascending; Evens Only)
This WOD is NOT for time. Do not rush into the next set of deadlift due to rope availability.
Derek Disbro / WODs / 0
6 Rounds:
Derek Disbro / WODs / 0
24 min Relay:
One runner or rower to 200/250m
One wall walker for 2 reps then you can rest
One Air squatter until runner/rower is done!
AMRAP 20 minutes
Choose a rep scheme:
Choose 3 movements: