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Swamp City WOD – Mon, May 27

Swamp City Fitness – Swamp City WOD

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

1 round:

10 yd walk on toes

10 yd walk on toes backwards

10 yd walk on heels

10 yd walk – feet turned out

10 yd walk – feet turned in

10 yd lunge walk – arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

-into-

Crossover Symmetry or Banded 7’s

2. Workout Prep

1 set:

100m Run

5 Pull-ups

10 Push-ups

15 Air Squats

100m Run

Workout

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
MURPH

Freedom (RX’d)

1-mile Run

100 Pull-ups

200 Push-ups

300 Squats

1-mile Run

Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 20/14.

This workout was written in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. While under enemy attack, he knowingly left his position of cover to communicate his team’s location and request support.

When this workout gets tough, dig deep and think of Michael Murphy and the countless others who have exhibited courage and selflessness while serving.

Independence

1-mile Run

100 Pull-ups

200 Push-ups

300 Squats

1-mile Run

Liberty

800m Run

10 rounds:

10 Jumping Pull-ups

15 Bar Push-ups

20 Alternating Box StepUps

800m Run

Target time: sub 40 minutes

Time cap: 45 – 60 min

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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