2 Rounds
50ft Lunge
:30 Side Plank
20 KB Swings
15 Minutes
21-15-9
Thrusters 100lbs/65lbs
9-15-21
Chest to Bar Pull-ups
25 sit-ups
500m row
10 wallballs
20 min AMRAP:
20 wallballs 20/14#
10 wall ball sit-ups
200m wallball run
2 Rounds
30 Double Unders
50ft Crab Walk
:30 Hollow Hold
Max Effort 5k Row
2 Rounds
Row 20 Calories
50ft Punters Walk
:30 Side Plank
15 Minutes
3 Rounds
25 KB Swings 70lbs/53lbs
25 Burpees
1000m row
30 min AMRAP:
10 airsquats
10 PP 75/55
10 burpees
10 sprints (down and back in kids area)
2 Rounds
Row 20 Calories
:30 Hollow Hold
50ft Lunge
**Scale to Max Handstand Hold*
Rest 5 Minutes
Rest 5 minutes
For time:
Max Effort 50 Calorie Ski
Memorial Day Murph at 10am!
Run 400m
10 Pull-ups
10 Burpees
15 Air Squats
For time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
Partition the pull-ups, push-ups, and squats as needed. If you have a 20# vest or body armor, wear it.
In Honor of Navy Lieutenant Michael Murphy, 29 of Patchogue, NY who was killed in Afghanistan June 28th, 2005.
Scale:
800m Run
50 pullups
100 push ups
200 squats
800m run
2 Rounds
(Rd 1 w/o vest – Rd 2 w/ vest if you are doing RX Murph)
Run 400m
10 Pull-ups
10 Burpees
15 Air Squats
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
2 Rounds
10 Turkish Getups
50ft Crab Walk
20 Jumping Lunges
For Time:
30 Clean and Jerks, 135# / 95#
2 Rounds
20 Calorie Row
:30 Table Top Stretch
20 KB Swings
Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
12 Minutes per lift
5 Minute Rest between lifts