Month: May 2013

Warm Up–

Run 400m

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength–

Cleans

3-3-3-3-3

Conditioning–

20 min AMRAP

Run 400m

42 KBS (53#/35#)

24 Med Ball Cleans (20#/14#)

Warm Up–

500m Row

Shoulder Mobility

Dynamic Stretches

Strength–

7 min to find 3RM

OHS

Conditioning–

“Jackie”

1000m Row

50 Thrusters (45#/35#)

30 Pull Ups

Warm Up–

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill–

Rope Progression

Conditioning–

18 Min AMRAP

50 Double Unders

25 Sit Ups

1 Burpee

Add 1 burpee each round

scored for total burpees

Warm Up–

Jumping Jacks

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill–

Open Gym

Conditioning–

Regional Event #5

21-15-9

Deadlift (315#/225)

Box Jumps (30/24)

Memorial Day Murph @ 12pm

“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.

Warm Up–

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength–

Push Press

6-6-3-3-1-1-1

Conditioning–

10 Min AMRAP

5 Sumo Squat on plate (53#/35#)

10 KBS (53#/35#)

5 Push Ups

20 Double Unders

Warm Up–

500m Row

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength–

Deadlift

3-3-3-3-3

Conditioning–

2 Rounds

2 mins each station

Row (Cals)

T2B

Russian Twist (20#/14#)

Warm Up–

Baseball

Shoulder Mobility

Dynamic Stretches

Skill–

Kipping Practice

Conditioning–

30-20-10

HSPU

Pull Ups

Box Jumps (24/20)

Warm Up–

Jumping Jacks

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength–

C & J

5-5-3-3-1-1

Conditioning–

21-18-15-12-9-6-3

Hang Cleans (95#/65)

Burpee Jump Over

Warm Up–

Double Unders

Shoulder Mobility

Dynamic Stretches

Strength–

Front Squat

3-3-2-2-1-1

Conditioning–

15 Min AMRAP

30 Double Unders

30 Wall Balls

30 Sit Ups

scored for reps