Monday 5/29/17
1.
“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.
Tuesday 5/30/17
1.
For Time:
20 Burpees
1 Minute L-Sit Hold
Then,
3 Rounds of:
20 Sit-Ups
40 Russian Twist 20/14
1 Minute Plank
500 Meter Row or Run
*Compare to 1/5/16, 6/2/16
Wednesday 5/31/17
1.
3 Position Power Clean & Jerk
2.
As many rounds & reps as possible in 8 minutes of:
3 Power Cleans
3 Front Squats
3 Ring Muscle-Ups
Rx = 155/105
Thursday 6/1/17
1.
EMOM x 32
Minute 1: Toes-to-Bar
Minute 2: Rest
Minute 3: Weighted Box Step-Ups 24/20
Minute 4: Rest
2.
As many Reps as Possible in 5 Minutes of:
Strict Chin/Pull-Ups
Friday 6/2/17
1.A.
EMOM x 12
2 Power Snatch
1.B.
EMOM x 12
2 Back Squats
2.
For Time:
21-15-9
Push Press 95/65
DB Hang Muscle/Power Snatch 50/35
*25 Double-Unders after each round
Saturday 6/3/17
1.
For Time:
15-12-9-6-3
Thruster 115/80
5-4-3-2-1
Rope Climb
*400 Meter Run or 500 Meter Row after each round
Sunday 6/4/17
1.
2 Rounds for Time of:
500 Meter Row
30 Hang Power Cleans 95/65
200 Meter Suitcase Carry, Left Arm 50/35
500 Meter Row
30 Hang Power Cleans 95/65
200 Meter Suitcase Carry, Right Arm 50/35
11AM Competitors Class
Regionals Team Event 1 (modified)
For time:
MF Pair 1 (each):
400-m run
18 handstand push-ups
18 KB or dumbbell snatches
MF Pair 2 (each):
400-m run
22 handstand push-ups
22 KB or dumbbell snatches
MF Pair 3 (each):
400-m run
26 handstand push-ups
26 KB or dumbbell snatches
Men snatch 70-lb. KB
Women snatch 50-lb. KB or dumbbell
Order: MF, MF, MF
Time cap: 30 minutes
*Sub push presses @ 90% of 1RM Strict Press weight
then,
Regionals Individual Event 4 (modified)
For time:
50-ft. handstand walk
10 toes-to-bars
10 deadlifts 275/185lbs
50-ft. handstand walk
12 toes-to-bars
12 deadlifts 275/185lbs
50-ft. handstand walk
14 toes-to-bars
14 deadlifts 275/185lbs
50-ft. handstand walk
16 toes-to-bars
16 deadlifts 275/185lbs
*Sub 50 ft HS walk w/40 Shoulder taps
Time cap: 15 minutes
then,
100 Back Rack BB Lunges (not for time)
Men: 115 lbs
Women: 80 lbs