Hero WOD Jack

Metcon:  Hero WOD Jack 20:00 AMRAP of: 10 Push Press (115, 75) 10 KBS (53, 35) 10 Box Jumps (24, 20) Accessory Work: 1a) Tate Presses: 3 x 15. Rest 30s. 1b) Banded Plank Rows: 3 x 10 ea. Rest...

Hero WOD: Murph

Metcon: Murph Benchmark For Time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and...