Paramus 5/29/17

GUERRILLA CROSSFIT

Workout of the Day
‘Murph’
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

-or-

‘Half Murph’
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

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.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)
Workout

10 Minutes:
20 Air squats
10 Calorie Bike

Rest 2 minutes

10 Minutes:
15 Push-ups
10 Calorie Row

Rest 2 minutes

10 Minutes:
10 Rings rows
100m Run

Leave a Reply

Select Your Gym