MEMORIAL DAY MURPH next Monday, May 27th
- Heats at 8am, 9am, 10am, CookOut following at 11am
MONDAY, MAY 20th
A. 20:00-35:00
For time:
500 m Row
50 Pull-ups
500 m Row
50 Dumbbell Thrusters (35/20lbs)
500 m Row
50 Dumbbell Burpees
Goal Time: ~ 15min
Scale to: 25-35 reps/ 400m
B. 40:00-55:00
B. 40:00-55:00
Work at a steady pace for 15 minutes or 3 Rounds, rotating through the following drills:
Standing Straight Leg Hold x 10 seconds per
Lemon Squeeze x 10
L Hang x 10 sec
Good Morning x 10 at moderate weight
Samson Stretch x 20 seconds per
TUESDAY, MAY 21st
A. 20:00-35:00
3 Rounds for Time:
500m Run (weighted vest 20/14lbs)
25 Push-ups
10 Right Arm KB Snatch + 10 Right Arm KB Overhead Walking Lunges (53/35lbs)
10 Left Arm KB Snatch + 10 Left Arm KB Overhead Walking Lunges (53/35lbs)
Goal Time: ~ 15min
Scale to: 400m/ 15 Push/ by load
B. 40:00-45:00
3 rounds:
30 sec Plank Hold
15 sec Rest
30 sec Bicycle Sit-ups
15 sec Rest
C. 45:00-55:00
3 Quality Sets:
Assault Bike 2min @ 65/55rpm (pace you can maintain steady for 2min)
Clamshells x 10 ea side
WEDNESDAY, MAY 22nd
A. 20:00-30:00
In 10 minutes, complete 5 sets of the complex
3-position Snatch (hip/knee/floor)
Start light; increase weight to finish as heavy as possible.
B. 35:00-55:00
10 rounds for max reps:
1 min:
30 Double Unders (45 SU)
Max Power Snatches 135/95#
1 min rest between sets
Goal Reps: 5+ per minute
Scale to: 15 DU, 30 SU, by load
C. 55:00-60:00
Double Lax Ball TSpine
Thoracic Rotations
THURSDAY, MAY 23rd
A1. 15:00-45:00
4 Rounds of 400m Sprints
- rest 2 min between sets -
Goal: Stay under 2.5 minutes, scale accordingly
A2. For Time, 21-15-9:
Ski Erg Cals
Toes to Bar
Goal Time: 6-10 minutes
Scale to: 400m/ 15 Push/ by load
B. 50:00-60:00
2-3 Sets:
1-2min Seated Straight Leg Hamstring Stretch
Banded Glute Walks x 20 steps ea way
FRIDAY, MAY 24th
A. 20:00-30:00
10-9-8-7-6-5-4-3-2-1 reps for time:
Push Press (75/55lbs)
Front Squats (75/55lbs)
Burpees Over Bar (lateral)
Goal Time: ~ 10min
Scale to: even numbers only
B. 35:00-50:00
In 15 minutes, complete 3 sets of the following:
Farmers Carry Weighted Box Step Ups x 10 ea leg
250m Row or 15/10 Cal Bike Moderate Pace
KB Arm Bar 1min ea side
C. 50:00-56:00
6 rounds:
20 sec MedBall Russian Twists
10 sec Rest
20 sec Flutter Kicks
10 sec Rest
SATURDAY, MAY 25th
A. 3 Rounds for Time:
12 Strict Ring Row
12 Bench Press (185lb/115lb)
- Rest 5 minutes -
For Time:
50 Burpee Box Jump Over (24in/20in)
- Rest 5 minutes -
3 Rounds for Time:
12 Strict Ring Row
12 Bench Press (185lb/115lb)