2 reps Front Squat + 1 rep Jerk; rest 3 min x 4 (building in weight depending on form)
then…
21-15-9 reps for time of:
– Front squat (95/65)
– Push Press
– 100 m run
Author: Ryan Savard
AMRAP in 12 mins:
1 Power Snatch (115/75)
1 Bar Jumping Burpee
1 Pull Up
2 PS/ 2 BJB/ 2 PU, 3/3/3, 4/4/4, 5/5/5…
then…
May Challenge pt. II
Oxford Comma
Check this out.
“If one can stick to the training throughout the many long years, then will power is no longer a problem. It’s raining? That doesn’t matter. I am tired? That’s besides the point. It’s simply that I just have to.”
– Emil Zatopek
A. Bench Press 3-2-1-1-1; rest 2 min
B1. 15 T2B; rest 20 seconds x 4
B2. 15 tall box jumps; rest 1 min x 4
C. Max handstand hold; rest 2 min x 3
Back Squat 20 rep max (increase load by 5 or 10 lb if able)
then…
13 min amrap
– 13 Deadlifts (185/115)
– 13 Butterfly Sit-ups (completely vertical at top)
– 100 m run
Post Murph: Sore and Sunburned
And that’s a wrap! Memorial Day Murph 2012 came and went this year with a bang. What better way to spend your day off from work sweating your butt off through 2 miles of running, 100 pull-ups, 200 push-ups, and 300 squats? You guys are crazy but I am thankful for it. We had 23 (24 counting myself) people total do Murph yesterday which was MUCH more than expected. We even had a couple people from the Master’s class come and join in. With all that said, let’s take a minute to remember why we did it. A big thanks goes out to all those who have served and who are going to serve, especially members John and Scott on their upcoming deployments. Thanks guys!
———-
New Elements Class starts Monday June 4th.
Contact us if you want to join in. Spaces are limited.
Find 1RM Strict Press in 10 min
then…
For time:
50 Double Unders
6, 5, 4, 3, 2, 1
– Clean & Jerk 135/95#
– Burpee
50 Double Unders
Murph
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run