squats

Tabata This

With a 24 minute continuous running clock, perform 8 rounds of .20 seconds on/.10 seconds off for each movement. Rest 1 minute when Rotating from one movement to the other. Cal row Air squats Pull ups Push ups Sit ups Compare to December 7, 2015

Team MURPH

Free Community WOD – please sign up in MindBody using the MEMBERS LOGIN link. In teams of two complete the following for time: 1 Mile Run 100 Pull-ups 200 Push-Ups 300 Squats 1 Mile Run Both team members must run a mile together each time. Teams may break up exercises between run segments however they […]

Memorial Day – “Murph”

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