MURPH!
MONDAY
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.click here
TUESDAY
Score Checkmark
on a 20 minute clock complete as many rounds as possible:
60/50 row
20 Russian twists 53/35
30/20 cal bike
20 Sit ups
WEDNESDAY
2 Snatch grip deadlift
1 Power snatch
1 Hang snatch
– Start @ 60% of 1RM power snatch and build across 7 sets to a heavy complex of the following:
-Rest 2-3 mins in between each set.
TC 26
THURSDAY
OPEN GYM OR
5×5
Stay @ 80% for all sets
-This means you should spend 12-15 mins warming up to this load.
rest 3 mins
Score Rounds and Reps
EMOM 12
3 Power clean 155/105
7 Toes to bar
-Perform both in each minute
FRIDAY
on a ten minute clock:
Practice the skill of double unders
-singles, speed these up and slow them down
-eyes forward
-hands low slightly in front of hips
-relax shoulders
-straight legs during jump
-double under
Every 3:00 for 5 rounds:
40 double-unders
20 wall-ball shots (14/20 lb) (9/10 ft)
– Rest the remainder of each interval.
– Score is the fastest round.
SATURDAY
Open Gym 8:15am
Team WOD 9:15am
