Fitness Heroics – CrossFit Epically Awesome
In’s
4×28 Push-ups
Bet you are thinking about skipping these cause of the WOD today…That’s ok, I get it. Go ahead and skip them.
Yoga/Mobility
Banded Chest
Banded Lat
Banded Hamstrings
Warm-up
Warm-up (No Measure)
3 Rounds
Row 200 Meters
10 Lunges w/ twist
5 inch Worms
1 minute Plank
1 minute Squat hold
WOD
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
Superhero Training
Are you a man or a muppet?
Big Sexy (Time)
5 Rounds for time:
6 Deadlifts, 315#
6 Burpees
5 Cleans, 225#
5 Chest-To-Bar Pull-Ups
4 Thrusters, 155#
4 Muscle-Ups
In honor of Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi
To learn more about Big Sexy click here
Ladies:
DL – 225
Cleans – 155
Thrusters – 110