May
30

"Thank you for your service!"

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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.

May
29

"Wake up and smell the coffee!"

5 sets of:
1 Snatch Pull + 1 Hang Snatch
5 sets of:
1 Snatch (pause just above knee cap for 2 seconds, then finish the lift)

AMRAP in 9 minutes:
3 KB Swings (35#/53#)
3 Thrusters (55#/75#)
6 KB Swings
6 Thrusters
9 KB Swings
9 Thrusters
etc….

May
28

"Say what?!"

A.
In 5 minutes complete:
3 Rounds:
25 Sit Ups
10 Hang Power Snatch (65#/95#)
Then…
Max reps – OH Squats (65#/95#)

B.
In 5 minutes complete:
3 Rounds:
20 Plyo Lunges
10 Hang Clean + JerkĀ  (75#/115#)
Then…
Max Reps – Front Squats (75#/115#)

C.
In 5 minutes complete:
3 Rounds:
10 Burpees
10 Deadlifts (95#/135#)
Then…
MR – Power Cleans (95#/135#)

*Allow 2:00 between each station.

May
27

"Can’t catch a break!"

Push Press
1 x 6 reps (55-60%)
2 x 4 reps (65-70%)
3 x 3 reps (75-80%)

4 Rounds of Cindy
15 Clean and Jerk (75#/115#)
3 Rounds of Cindy
12 Clean and Jerk
2 Rounds of Cindy
9 Clean and Jerks

*Cindy = 5 Pull Ups; 10 Push Ups; 15 Squats

May
26

"Let the sparks fly!"

Every 2:00 x 8 sets:
1 Power Clean + 1 Front Squat + 1 Jerk

25-20-15-10-5
Box Jumps
Toes-2-Bar
KB SDHP (53#/70#)
15-30-15 meters Shuttle Run

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