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| Navy Seal Lt. Michael P. Murphy, who was killed while leading a reconnaissance mission deep behind enemy lines in Afghanistan. (AP Photo/U.S. Navy, File) |
SWOD: Team picks and discussion on warm up and skills strategy
Metcon: “Team Murph”
Groups of 2 OR 3 per team-
Each Team performs entire workout with a 25/ 15# bumper plate being held at all times. If at any point during the workout the plate touches the floor the entire team has to do 10 burpees right then and right there!!
1. Run 800 m (2 laps) with plate, team has to run together, does not matter who holds the plate, can switch as often as they want
2. 100 team pull-ups (w/ bands?), somebody resting will be holding the plate
3. 200 team push-ups, whoever is doing the push-ups has the ??lb plate on their back, the other team members make sure it stays there
4. 300 team squats, to medicine ball with plate being held across the chest of the person doing the squats
5. Run 800 m (2 laps) with plate, team has to run together
Post team and times to comments. cc
44:55
ReplyDeleteGreg: 25# plate on run, push ups, squats
Maureen: 25# plate on run and squats, unweighted push-ups and blue band pull ups
Day #7 of Harback Paleo-Zone Challenge -- made for a tough 45 min Metcon
Climbed Mt Hood
ReplyDeleteSorry I missed it. Sounded like fun. Hope to get back on track with sat morning workouts!
ReplyDelete28:45 was the one and only "Murph" for the 8 a.m. class. Cut it in half and completed the WOD w/ a 15# plate and orange banded pullups with knee.
ReplyDeleteThanks Ryan S. for the encouragement. Only barfed once ;)