Monday
May 30, 2022Uncategorized
Beast River Fitness – WOD
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
A) 20 RNDs
5 Pull-ups
10 Push-ups
15 Squats
B) 20 RNDs
5 Push-ups
5 Pull-ups
5 Push-ups
15 Air squat
C) 33 RNDs
3 Pull-ups
6 Push-ups
9 Air Squats
+ 1 Round of 1/2/3
Scaling options
A) 1/2 “MURPH”
– 1 Mile Run
50 Pull-Ups
100 Push-Ups
150 Squats
– 1 Mile Run
Break up as:
10 RNDs of 5/10/15 or 5/5/5/15