Monday

NCFIT Iron Strong – Strength and Conditioning

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

3 Ring Rows or Jumping Pull-ups

3 Push-ups

6 Air Squats

Workout

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

Home WOD – DB or BP / Bodyweight

Murph Home Version (Time)

***HOME VERSION***

FOR TIME*

1 Mile Run

100 Pull Option**

200 Push-ups

300 Air Squats

1 Mile Run

*If you have a 20# weighted vest, put it on! Reps for the BW movements can be completed in any sequence.

**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Row or Situp

(Score is Time)

***LOWER VOLUME VERSION***

FOR TIME*

1 Mile Run

into…

10 ROUNDS

5 Pull Option**

10 Push-Ups

15 Squats

into…

1 Mile Run

*Mandatory break-up the reps into 10 rounds. No vest.

**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or situps

(Score is Time)

Alternate Home WOD

HERO WOD – MA3 OSCAR TEMORES (Time)

Hero WOD – “MA3 OSCAR TEMORES”

8 Rounds for Time

11 Hand Release Push-Ups

30 Walking Lunges

19 Sit-Ups