Hero WOD – Sábado 04.01.2020

WOD – Viernes 03.01.2020
3 enero, 2020
Open Box – Domingo 05.01.2020
5 enero, 2020

050628-N-0000X-005 Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y., and Sonar Technician (Surface) 2nd Class Matthew G. Axelson, of Cupertino, Calif., taken in Afghanistan. Both were assigned to SEAL Delivery Vehicle Team 1, Pearl Harbor, Hawaii. Murphy and Axelson were killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005. They were part of a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan, when they came under fire from a much larger enemy force with superior tactical position. U.S. Navy photo (RELEASED)

Hero WOD – Sábado 04.01.2020

«Murph Demarcation»

For Time (with a Partner)
Buy-In:
1000 meter Row

800 meter Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run

Buy-Out:
1000 meter row

Wear a Weight Vest (20/14 lb), except on the row

Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time; break up the reps between partners as needed.

«El valor es el resultado de un grandísimo miedo.» Ferdinand Galiani

Francisco J. Rodríguez
Francisco J. Rodríguez
Licenciado en Ciencias de la actividad física y deportes. CSCS. Master en Nutrición y Dietética: Especialidad en Obesidad y Trastornos de la conducta alimentaria. Diplomado en Magisterio: Educación Física. Técnico en Actividades Físicas y Animación Deportiva Head Coach & Co-founder in Tracius Weightlifting & Fitness

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