MEMORIAL DAY MURPH

4 am AND 9 am

SEE YOU THERE!

 

Monday 5/23/16

For Time:

1,200-meter run

75 pull-ups

800-meter run

50 pull-ups

400-meter run

25 pull-ups

 

Tuesday 5/24/16

As many reps as possible in 5 minutes of:

Squat Clean & Jerks 165/110

 

Wednesday 5/25/16

Teams of 2

For Time:

2,000-meter row

100 push-ups

1,500-meter row

75 push-ups

1,000-meter row

50 push-ups

 

Thursday 5/26/16

Thruster

5-5-3-3-3-1-1-1-1

 

Friday 5/27/16

Tabata row
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Your Tabata score is the least number of calories rowed or reps performed in any of the 8 intervals.

 

Saturday 5/28/16

3 rounds for time of:

25 GHD sit-ups

50 foot handstand walk

20 overhead lunges 95/65

 

Sunday 5/29/16

As many reps as possible in 15 minutes of:

10 alternating KB or DB power snatches

10 wall ball shots 20/14

3 bar muscle-ups