Memorial Day
Murph
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
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.
Tuesday
Strength:
Single Arm Dumbbell Row 12-12-12-12
4 rounds for quality of:Arch Hold, 1 min
4 rounds for quality of 12 Kettlebell Bottom Up Press
WOD
For time:
300 AbMat Sit-ups
Partner workout
This is a for-time workout. Athletes will be splitting the sit-ups. However, the switch will be based on a 250m row.
Wednesday
WOD
2 min Intervals
2 min Bike Cal
2 min for Max Reps
Buy in 3-6-9 of
Handstand Push ups
Hang Power Snatch 75/55
Then in remaining time max reps of Handstand Push Ups
2 min rest
REPEAT
Then
2 min Bike Cal
2 min for Max Rep
Buy in 3-6-9 of
Hang Power Snatch 75/55
Handstand Push Ups
Then in remaining time max reps of Hang Power Snatch 75/55
2 min rest
REPEAT
Thursday
Strength
Every 1 min for 15 mins do:
1 Squat Clean build up in weight
WOD
10-9-8-7-6-5-4-3-2-1 reps
Burpee
Dumbbell Front Squat, 50/35 lbs
Friday
Aerobic Capacity
5 rounds, 45 secs per station, for max reps of
Shuttle Run
Rest 1:15
WOD
5 rounds for time of
10 Plate Overhead Lunges 45/25
30 Double Unders
10 Plate Overhead Lunges 45/25
10 Toes-to-bars
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