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Monday 5.29.17

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We will have one big class today at 9:30am!  Followed by a Pot Luck style cookout after the workout!  All other classes will be cancelled, enjoy your Memorial Day!

“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.

**There will be scaled options for everyone!

Tuesday 5.23.17

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Back Squat
77%/5
83%/1
77%/5
85%/1
77%/5
87%/1

Fitness Conditioning
AMRAP 3:
12/9 Cal Row
12 Power Snatch
Rest 3:00
AMRAP 3:
12/9 Cal Row
8 Power Snatch
Rest 3:00
AMRAP 3:
12/9 Cal Row
4 Power Snatch

Conditioning
AMRAP 3:
12/9 Cal Bike
12 Power Snatch (95/65)
Rest 3:00
AMRAP 3:
12/9 Cal Bike
8 Power Snatch (115/80)
Rest 3:00
AMRAP 3:
12/9 Cal Bike
4 Power Snatch (135/95)

 

Optional Midline Conditioning
3 Rounds, NOT for time
20 GHDSU
10 Deadlifts (225/155#)