A) HB Backsquat 3, 3, 3, 3; R3M (build as you can)
+
3 sets 80-90% effort
Row 500m
– 5 burpees
– 10 box jump on and overs 24/20″
– 15 KBS 1.5/1pd
– 20 wall balls 20/14# 10/9′ target
rest 4-5mins
*Compare A to 5/5
*Try for all sets to have the same pace.
A) Build to a tough set of this complex in 5-6 sets:
2 Push press + 1 Split jerk
B1) Close grip bench press @30X1; 2-3×3; R1M
B2) Pendlay row @20X1; 5-7 x3; R2M
+
Row 500m @ 90%
– Rest 2:30 x 3
*Keep same pace on rows
A) Close grip bench press @30X1; 3-4 x3; R2-3M
Function
B) 100 straight legged abmat sit-ups for time
Performance
B) 50 T2B for time
+
4 sets:
40 sec AD very hard
rest 2:30-5 min
Friday
12 Noon class cancelled
Saturday
Olympic class cancelled
Sunday
Regular schedule
Monday (Memorial Day)
9am only – “Murph”
Join us on Monday at 9am as we take on “Murph”.
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 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.
Half Murph (scaled option):
800 m run
50 pull-ups/ring rows
100 push-ups
150 squats
800 m 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. It is 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.
A) Build to a heavy full snatch – not a 1RM
B) EMOM x 5 min – 2 snatches @ 60% 1RM
+
Run 400 m @ 95%; rest 3 min x 3-5 (keep times the same)
A) Build this complex to a max PC x 1 + 3 push press (5-6 sets)
Function
B) Seated Arnold press @20X1; 8-10x 3 sets
Performance
B) HSPU amrap; rest 4 mins x 3 (with kip if able)
Everyone
C) 500 m row for time all out effort 1 attempt
D) FLR on rings accumulate 4mins (3 if you didn’t do it last week)
A1) front squat @41X1; 4-5×4; rest 1 min
A2) weighted pull up @21X0; 3-4×4; rest 90 sec
B) DB bent over row @21X0; 4-5×3; rest 1 min btw arms
+
4 sets:
– 10 db thrusters (moderate)
– 300m row @ 90% aerobic output
rest 90 sec
A) RFESS 5-7/side x 3 @ 30X1; R30 btwn – 60 sec after both (heavier than 5/1)
+
for time at 80-90% grinder pace:
Run 800m
rest 2mins
– 10 TGUP tough – alt hand per rep
– 10 burpee box jump step down (24/20”)
– 100 DU
– 10 wall walks
– 10 burpee box jump step down (24/20”)
rest 2mins
Run 800m