DolphinFit!

WISEBURN CROSSFIT – MEMORIAL DAY HERO WOD
Thank you teachers, staff, students, and families for taking the time to honor LT Murphy and all of the military service members who have died serving our country this Memorial Day Weekend! A special shout-out goes to the following Wiseburn teachers, staff members, and friends for completing this TOUGH tribute workout on Friday via ZOOM: Mrs Martinez, Mrs Garcia, Miss Garcia, Mrs Schumacher, Joshua Schumacher, Miss Morosan, Coach Shakstad, Coach Corrinet, Mrs Corrinet, Miss Enge, Mr Okasinksi, Miss Glotz, Miss Spadafora, and Mrs Ruvalcaba (formerly Miss Svorinich)! HOOAH!!!

HERO WOD HOOK/MOTIVATION:

TODAY THE HERO WE HONOR IS LT MICHAEL MURPHY AKA ‘MURPH’
Click on picture for biography:crossfit-murph1
WARM-UP:

MOVEMENTS:
BACKPACK BENT OVER ROWS:


HAND-RELEASE PUSH-UPS:

AIR SQUAT:

MET.CON:
HERO WOD: ‘MINI MURPH’ ~ WISEBURN CROSSFIT EDITION!!
Set a Tabata Timer for ROUNDS = 12, TIME ON: 2:30, TIME OFF = 0:00:

Round 1:
-400m (.25 mi) Run -or- 2 min Bike/Jump Rope/Jumping Jacks + rest for the remainder of the 2:30 / until Round 2 starts.

Rounds 2-11 (10 rounds):
-80m (.05 mi) Run -or- 30 sec Bike/Jump Rope/Jumping Jacks
-5 Backpack Bent Over Rows
-10 H.R. Push-Ups
-15 Squats
-Rest for the remainder of the round until until 2:30 is up/the next round begins!

Round 12:
-400m (.25 mi) Run -or- 2 min Bike/Jump Rope/Jumping Jacks + YOU ARE DONE!
—————————
HIT TIMES:
START: 0:00
2:30
5:00
7:30
10:00
12:30
15:00
17:30
20:00
22:30
25:00
27:30
FINISH: 30:00

SCORE: # Rounds/12