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WEEK of WOD's 5.29.17 - 6.3.17

MONDAY, MAY 29th

Murph

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

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.

TUESDAY, MAY 30th

A. Four sets of:

Shoulder Press x 3 reps @ 21X1 @ 75-85%

Rest 2-3 minutes – working on lower body mobility during rest periods

B. Complete as many rounds and reps as possible in 12 minutes of:

20/15 Cal Bike

10 Burpee Box Jump Over

WEDNESDAY, MAY 31st

A. Five sets of:

Back Squat x 2 reps @ 30X1 @ 80-90%

Rest 15-20 seconds

Strict Supinated-Grip Pull-Ups x 10 reps

B. Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:

Row 250 Meters

Squat Cleans (135/95 lbs)

THURSDAY, APRIL 1st

A. Four sets of:

Push Press x 4 reps @ 70-80%

Dumbbell Walking Lunge x 20 steps

B. For Time:

21-15-9 of

DB Snatch (50/35)

Ring Dip

FRIDAY, APRIL 2nd

A. In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

50 Double-Unders

40 Wall Ball Shots

30 Kettlebell Swings

20 Burpees

10 Pull-Ups

Partner A starts with 50 double-unders, Partner B then performs 40 wall ball shots, Partner A then performs 30 kettlebell swings, Partner B does 20 burpees, Partner A does 10 pull-ups, then Partner B does 50 double-unders…and so on.

SATURDAY, APRIL 3rd

A. In as many rounds as possible in 20 minutes, complete the following:

200 Meter Run

14 Kettlebell Deadlifts (70’s/53’s)

2 Rope Climbs