alispagnola

Me, Myself and Murph (Patreon)

Published:

2020-05-25 19:01:04

Imported:

2026-06

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My third Murph with all of my Pal-ys!! I feel like I'm definitely getting funnier each time... but am I getting better at the workout? Haha actually, I'm really excited to share this pull-up PR with all of you. Definitely didn't expect that to happen and it's SO FUN to have been rolling on that happy accident

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I Take On Murph Hero WOD In Isolation

Happy Memorial Day! Time to do the Murph CrossFit Hero WOD in honor of United States Navy SEAL Michael P. Murphy and America. I take on this CrossFit challenge indoors! Because we're still in lockdown. Yes, you can do CrossFit as an at-home workout, no equipment workout. There's no excuse not to do Murph for Memorial Day! BODY ARMOR For time: 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. 14lbs for women. MODIFIED MURPH 3 mile bike 100 pull-ups 200 push-ups 300 air squats 3 mile bike MODIFIED MURPH 500 jumping jacks 100 pull-ups 200 push-ups 300 air squats 500 jumping jacks MODIFIED MURPH 1 mile run 100 dumbbell bent-over rows 200 push-ups 300 air squats 1 mile run MODIFIED MURPH 1 mile run 200 push-ups 300 air squats 400 push ups 1 mile run Want to get better at life with me? Subscribe!→https://goo.gl/g94cKA Like it?? Join my team to help me make more→ http://patreon.com/alispagnola Every Monday at 3:00 ET / 12:00 PT I bring you Fitness Outrageous. Fit tips. Health hacks. Superhuman strategies! All delivered with a side of hilarious. I'm constantly working to get better at life. Wanna join me? Let's get Fitness Outrageous together :)