SATURDAY

 

 

Rolling start from 6am and 3pm. Coach led sessions from 7am and 4pm

Hero WOD

 

“Murph”

 

Navy Lt. Michael P Murphy

(29)

Medal of Honour

 

US Navy SEAL

 

KIA 28/06/2005

 

Afghanistan

 

For Time:

 

·    1 Mile Run

·    100 Pull-ups

·    200 Push-ups

·    300 Air Squats

·    1 Mile Run

 

With a weight vest

 

Scale as needed

 

RX – allows partitioning

 

RX+ – as it is written

 

Approximate times:

 

Beginner: 63-71 minutes

Intermediate: 47-58 minutes
Advanced: 36-41 minutes
Elite: <35 minutes