Warm-Up 3 Sets: 20 Jumping Jacks10 Lunges10 Sit-Ups3 Inchworms WOD Complete 5 Rounds of the Following fro Quality: Single Arm Strict Press x 8 reps each armSingle Arm Bent over Row x 8 reps each armHS Walk or Wall walk or Inchworm x :30Hollow to Superman or Tuck to Superman x 8 Reps – hold each position for :10Read more

Learn about The Murph Challenge sponsored by Port Orchard Police Chief Brown & tips,tricks, and how to scale Murph from home! Don’t forget to post your time in the comments below! Warm-Up :30 Jumping Jacks:30 Reverse Lunges:30 Mountain Climbers:3 Dynamic Pigeon WOD “Murph“ For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 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 “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 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,...Read more

Check out our tips & tricks for quarantine Murph Warm-Up 2 Sets: 10 Calf Raises3 Inchworms:30 Tip Toe Walk:30 Heel Walk10 Pineapple Pickers10 Dynamic Pigeon Then, 3 Sets: 10 Pull-Ups, Rows, or DB Rows10 Push-Ups, Deficit Push-ups, or 5 Strict HSPU WOD “Death By Shuttle Run“ 1)Mark out 30 feet. 2) On Minute 1, run the distance once. On Minute 2 run the distance twice (back and forth), touching with one hand past your marker before turning around. Keep adding one distance each minute until you can no longer complete the given reps for that minute. Limited in space? Mark 15 feet and double the reps.Read more

Warm-up Complete 2 Sets: :30 Mountain climbers:30 Knee hug to lunge:30 T Push-ups:15 HS or Plank Hold Then, 3 Sets: 2 Front Squats2 Push Press2 Thrusters WOD Complete the Following for Time: 100 Front Rack Lunges*Complete 3 Thrusters after every 10 stepsRead more

Check out our tips & tricks for quarantine Murph Warm-up 3 Sets: :30 Minute Jog:30 Plank:30 Pinneapple pickers:30 Shoulder tap:30 Jumping Jacks:30 Dynamic Scorpion WOD Complete 5 Rounds for Time: 10 Deadlifts20 ft. Burpee Broad JumpsRead more