Wednesday 22.5.19
PUSH PRESS + PUSH JERK Every 2:00 for 10:00 (5 sets) 3 Push press + 1 push jerk FINAL WEEK OF MURPH PREP Every minute on the minute for...
Tuesday 21.5.19
"Lift Off" For time: 4 Rounds 3 Squat cleans (205lbs/135lbs) 6 Box jumps (36"/30") Into, 2 Rounds 6 Squat cleans (185lbs/125lbs) 12 Box...
Monday 20.5.19
"Helen" 3 Rounds for time: 400m Run 21 Kettlebell swings 12 Pull-ups Horizontal Pull-up Accessory Work and Core 100 Seated band PVC rows...
Saturday 18.5.19
"Down and Dirty" Teams of 3: 5 Rounds for time: 45 Calorie Row 45 Wall Balls 24 Burpee Box Jump Overs 9 Squat Cleans (Heavy)
Friday 17.5.19
"Lucky" 7 Rounds for time: 7 Strict pull-ups 7 Thrusters (Heavy than usual weight) COOL DOWN 2 Rounds, NOT for time of: 30-50 foot...
Thursday 16.5.19
RUN 5K Run Yes, running 2 times in 3 days! This is intentional, with a two-fold focus. 1) To do a longer running test. 2) Prep for...
Wednesday 15.5.19
DEADLIFT 3 - 3 - 3 - 3 - 3 - 1 - 1 Deadlift *Perform a set every 2:00 * Log heaviest set of 3 and heaviest single (1) Let's Practice...
Tuesday 14.5.19
Murph Prep Week 4 At 0:00 800m Run From 5:00-15:00 AMRAP 10:00 5 Pull Ups 10 Push Ups 15 Squats At 15:00 800m Run *Wear a weight vest or...
Monday 13.5.19
DUMBBELL BENCH PRESS Every 1:30 for (6 sets): 6 Dumbbell bench press "Dracarys" AMRAP 12:00: 30 Double unders 15 Power snatches (Light...
Saturday 11.5.19
"Bon Voyage" 25 min AMRAP: Teams of 3: 100 Double unders 40 Kettlebell Swings 30 Box Jump overs Score = Calorie Row **1 athlete will be...
Friday 10.5.19
BACK SQUAT (12 minutes) Every 2:00 for 6 sets 3 Back squats *Use 75-85% of 3 RM if you want to be exact * Try to be consistent in weight...
Thursday 9.5.19
MURPH PREP WEEK 3 400m Run into, 5 Rounds 10 Pull-ups 20 Push-ups 30 Squats Into, 400m Run *Wear a vest or body armor if planning on...
Wednesday 8.5.19
Power Clean Every 1:30 for 7 sets Complete 2 Power cleans *Try to move up in weight each round "Feels like forever" 5 Rounds 2:00 AMRAP 3...
Tuesday 7.5.19
PUSH PRESS Every 1:30-2:00 for 6 sets 3 Push press For Quality EMOM 10:00 Odd- 0:30-0:45 Handstand hold on wall / Strict HSPU / Negative...
Monday 6.5.19
"Journey" For time: 1,000m Run 25ft Double kettlebell front rack walking lung 10 Dumbbell or Kettlebell Snatches 25ft Double kettlebell...
Saturday 4.5.19
“2014” Teams of 2 For time: 10 Rounds: 20 Push jerks 14 Burpees Over the bar 20 Wall Balls 14 Chest to Bar Pull-ups
Friday 3.5.19
"Diane" For time 21 - 15 - 9 Deadlift (225lbs/155lbs) Handstand Push-ups COOL DOWN 2 Rounds 0:20 Hollow hold 10 Rollover v-sits 2 Rounds...
Thursday 2.5.19
Front Squats 10 minutes to finish 4 Sets X 4 Reps *Increasing in Load "Burned" 12 min AMRAP 14/10 cal Row 7 Front squats 5 Strict Pull-ups
Wednesday 1.5.19
SPLIT JERK EMOM 10 minutes Perform 1 Split Jerk every 2:00 minutes "Tilt it uP" 2 Rounds for time: 25 Box jumps (30"/24") 50 Abmat...
Tuesday 30.4.19
"Summer is coming" Every 2:00 for 12:00 (6 sets) 10 Dumbbell bench press 10 Ring rows (Make them as challenging as possible) MURPH PREP...