Strength
5x5 CGBP
WOD
AMRAP 5
200 DUBS
ME box jumps
Rest 1
AMRAP 5
800m run
ME T2B
Rest 1
AMRAP 5
1000m row
ME HRPU
Tuesday, May 31, 2016
Monday, May 30, 2016
31 May 16
Strength
4x3 strict press
WOD
10-1 hang power cleans (95/65)
1-10 wall balls (20/14)
Every 2 minutes do 5 burpees
4x3 strict press
WOD
10-1 hang power cleans (95/65)
1-10 wall balls (20/14)
Every 2 minutes do 5 burpees
Thursday, May 26, 2016
27 May 16
For those doing Murph on Monday:
Yoga
For those of you who are not going:
"Murph"
In honor of Lt. Michael Murphy, killed June 28, 2005, in Afghanistan:
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.
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.
Yoga
For those of you who are not going:
"Murph"
In honor of Lt. Michael Murphy, killed June 28, 2005, in Afghanistan:
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.
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.
Wednesday, May 25, 2016
26 May 16
Strength
4x3 DL (build to a heavy 3)
WOD
400m run buy in
40-30-20-10 KB SDHP (70/53)
10-20-30-40 abmat situps
400m run cash out
4x3 DL (build to a heavy 3)
WOD
400m run buy in
40-30-20-10 KB SDHP (70/53)
10-20-30-40 abmat situps
400m run cash out
Tuesday, May 24, 2016
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