Announcements
**Murph Registration in Wodify is Open
Clamtown CF – Location – WOD
Hinshaw Warmup (No Measure)
10 yds each:
Toes-out walk (on toes)
Toes-in walk (on toes)
Walk on heels
High-knee karaoke
Over the hurdle
Knee to chest
Figure four
Atlas lunge
Toe touch (toy soldier)
High knees (jog in place, lean forward)
Butt kicks (jog in place, lean forward)
General Warmup (No Measure)
Banded 7’s
1 set:
10 Scap Pullups
10 Scap Pushups
10 Sky Reach
1 set:
200m run
10 Pushups (workout variation)
10 Pullups (workout variation)
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
