Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 2 sets: 1:00 DB plank pull-throughs :30 single-leg toe touches/leg 1:00 up-downs – Rest 1:00 between sets. – Complete each set on a 3:00 clock without rest. 1 set: 5 DB deadlifts 5 DB high pulls 5 DB sumo deadlift high pulls 10 strict sit-ups 1 set: 8 DB sumo deadlift high pulls 12 sit-ups ACCESSORY Pre-workout: 5 sets for distance: 5 broad jumps – Rest as needed between sets. STRETCHING Accumulate: 1:00 cobra stretch 30 Superman arch-ups Metcon (AMRAP – Rounds and Reps) EQUIPMENT AMRAP 12: 12 DB sumo deadlift high pulls 24 sit-ups BODYWEIGHT AMRAP 12: 12 weighted sumo deadlift high pulls 24 sit-ups ()Read more

Bell House Fitness – Home Gym Warm-up (No Measure) WARM-UP 1 set: 200-m jog (slow) 10 alternating elbow insteps + reach 10 alternating scorpion stretches 10 alternating hip cross-overs 5 inchworms + push-up (1-2-3-4-5) 5 squat-to-stands 5 air squats with a :05 pause 5 tempo DB bent-over rows 1 set: 200-m run (hard) 5 DB bent-over rows 10 push-ups 15 air squats ACCESSORY Rest, stretch, recover STRETCHING 3 sets: :30 lacrosse ball roll/foot :30 hamstring stretch/leg :30 sit and reach (straddle) Metcon (Time) EQUIPMENT For time: 1-mile run 100 DB bent-over rows 200 push-ups 300 air squats 1-mile run BODYWEIGHT For time: 1-mile run 100 sit-ups 200 push-ups 300 air squats 1-mile run ()Read more

Bell House Fitness – CrossFit 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.To learn more about Murph click here Half Murph (Time) 800 Meter Run 50 Pull Ups 100 Push Ups 150 Squats 800 Meter RunRead more

Bell House Fitness – Home Gym 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.To learn more about Murph click here Half Murph (Time) 800 Meter Run 50 Pull Ups 100 Push Ups 150 Squats 800 Meter RunRead more

Bell House Fitness – CrossFit 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.To learn more about Murph click here Half Murph (Time) 800 Meter Run 50 Pull Ups 100 Push Ups 150 Squats 800 Meter RunRead more