The MVMT LAB – MVMTGPP
Warm-up
You’re on your own for warm up.
Suggested warm up
3:00-5:00 on bike
Stretch and open up the hips
5 Scap Pull Ups
5 Scap Push Ups
Bear Crawl Length of Gym
3:00 Bike
Metcon
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
Half Murph (Time)
RX
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
Fit & Lifestyle
400m Run
25 Jumping Pull-Ups
50 Bar Push-Ups
75 Air Squats
400m Run
* Large Class Option
Teams of 2
800m Run (together)
100 Pull-Ups
200 Push-Ups
150 Synchro Air Squats
800m Run (together)
Team Murph (Time)
Both Partners Run Together and Split Reps as needed:
1 mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile Run