Month: May 2015

Warm up–

Roxanne

10 OHS

Shoulder mobility 

Dynamic stretches

Strength–

Front Squat

5-5-5-5-5 (Deload)

Conditioning–

10 min AMRAP

2 Front Squats (135#/95#)

4 Burpees over bar

Warm up–

400m Run

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength–

Push Press

5-5-5-5-5 (Deload)

Conditioning–

10-9-8-7-6-5-4-3-2-1

KBS (53#/35#)

Box jumps (24/20)

Begin and end with 800m run

20 min cap

Warm up–

500m Row

10 OHS 

Shoulder mobility

Dynamic stretches

Strength–

TGU

Conditioning–

1000m Row 

then

3 Rounds

40 Sit ups

20 Burpees

14 min cap

Warm up– 

2 Rounds 

30 Double unders

10 Inchworm burpees

Shoulder mobility 

Dynamic stretches

Strength–

10 min EMOM

1 Power clean 

1 Hang clean

1 Squat clean (AHAP)

Conditioning–

10 min AMRAP

5 Deadlift (185#/135#)

30 Double unders 

 “Murph”

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.

**Heats will be at 10am and 11am. BBQ will start at 12pm. All are welcome to attend. 

Warm up–

50 Double unders

30 Air Squats 

20 Shoulder taps

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength–

Front Squat 

6-6-3-3-1-1

Conditioning–

“Krannie”

50-40-30-20-10

Wallballs (20#/14#)

Double unders

Sit ups

20 min cap

Warm up–

2 Rounds

30 Jumping jacks

20 Face pulls

10 Burpees

Shoulder mobility 

Dynamic stretches

Strength–

Push Press

6-6-3-3-1-1

Conditioning–

12 min AMRAP

8 Push press (95#/65#)

8 Box jumps (24″/20″)

8 KBS (53#/35#)

Warm up– 

400m Run 

10 OHS 

Shoulder mobility

Dynamic stretches

Conditioning–

Run 1 mile

then 

21-15-9

T2B

Burpees

then

Run 1 mile

Warm up– 

40 Jumping jacks

30 Air Squats 

20 Push ups

10 HR push ups

Conditioning–

“Cindy”

20 min AMRAP

5 Pull ups

10 Push ups

15 Air Squats 

Warm up–

2 Rounds 

30 Double unders 

10 Inch worm burpees

Shoulder mobility 

Dynamic stretches

Strength–

Deadlift

6-6-3-3-1-1

Conditioning–

10 Min EMOM

25 Double unders (40 Singles)

Max rep hang cleans (115#/75#)

scored for total reps of hang cleans