Today’s Workout

25052020

Daily Video
https://www.youtube.com/watch?v=wkvZ_2Mm1Co

Warm-up
Evexia Warm-up Monday
2 Minute
Run/row/ride/skipping
(To increase heart rate)

5 Active Samson
5 Active Spidermans
5 Push-Up to Down dog (slow & controlled) into 20 calf cycles

Stick Mobility
Pass-overs
Pass-Arounds
Lat stretch
External Rotation

MOBILITY
1 minute – Calf Stretch
1 minute – Couch Stretch
1 minute – Lat Stretch

Metcon
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.

### PARTITIONED OPTION A
1 Mile Run
20 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run

### PARTITIONED OPTION B
1 Mile Run
10 Rounds:
10 Pull-ups
20 Push-ups
30 Air Squats
1 Mile Run

### MODIFIED VOLUME A
1 Mile Run
10-15 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Mile Run

### MODIFIED VOLUME OPTION B
800 Meter Run
8-10 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
800 Meter Run

### AMRAP OPTION
AMRAP 45:
200 Meter Run
5 Pull-ups
10 Push-ups
15 Air Squats

# MODIFICATIONS
## RUN
2000 Meter Row
4000 Meter Bike Erg
100/80 Calorie Assault or Echo Bike
160/115 Calorie Schwinn Bike

## PUSH-UPS
* Reduce Reps
* Elevate Hands (Box or Bench)
* Knee Push-ups

## PULL-UPS
* Reduce Reps
* Banded Pull-ups
* Jumping Pull-ups
* Ring Rows
* 300 Sit-ups (If No Pull-up Bar)
* 100 Inverted Rows [Video]()
* Dumbbell Plank Rows (100 Each Side) [Video]()
* Double Dumbbell Bent Over Row (100 Total) [Video]()
* Single Arm Bent Over Rows (100 Each Side) [Video]()
* Odd Object Bent Over Rows [Video]()