WOD – C.MURPHY – A3


GTfitters,

Here is A3 – a core routine to guarantee to bring your levels up.  For starters the C.Murphy was created for Chris Murphy so kudos to our GTfit member who went through this.  Ok so here’s the challenge – pay attention to the number changes.  Also three levels: ALPHA, BETA, and BEAST.  Choose your poison wisely.

VIDEO OF MOVEMENTS:

LET’S EVOLVE IN 3,2,1….GO!

ALPHA LEVEL CHALLENGE TIME: 12mins

NAME: C.MURPHY

10 ROUNDS
FT=
(5) BURPEES
(10) Bent knee crunches
(5) leg lifts

or

BETA LEVEL CHALLENGE TIME: 12 mins

NAME: C.MURPHY

10 ROUNDS
FT=
(10) BURPEES
(15) Bent knee crunches
(10) leg lifts

or

BEAST LEVEL CHALLENGE TIME: 13mins

NAME: C.MURPHY

10 ROUNDS
FT=
(15) BURPEES
(20) Bent knee crunches
(15) leg lifts

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About Mickel

Husband, Father, fitness enthusiast. GTfit founder. We often settle and find that moving, even at a slow pace hard. I am here to show you that no matter how slow - PROGRESS IS STILL PROGRESS. #evolve

Posted on 12/13/2011, in Alpha. Bookmark the permalink. Leave a comment.

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