Workout of the Day

HERO WOD – 28th July 2016

Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT


Warm-up (No Measure)

5min Warm Up

– Calves, Hamstring, Hips

– Shoulders

– Thoracic Spine/Upper Back


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
Option A.

1 Round:

100 Pull Ups

200 Push Ups

300 Squats

Option B.

5 Rounds:

20 Pull Ups

40 Push Ups

60 Squats

Option C.

20 Rounds:

5 Pull Ups

10 Push Ups

15 Squats