MONDAY, MAY 25th
HAPPY MEMORIAL DAY!
MURPH HEAT start times at 7am, 8am, 9am, and 10am today!
HAPPY BIRTHDAY JARED GRAY and LAUREN STEIN
For Time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20 lb Vest or Body Armor
Partitioned MURPH:
1 mile Run
20 rounds of :
5 Pull-ups
10 Push-ups
15 Air Squats
1 mile Run
Optional MURPH:
800m Run
10 rounds of :
5 Pull-ups
10 Push-ups
15 Air Squats
800m Run
Optional MURPH"
4 Rounds of:
400m Run
2 Cycles of...
5 Pull-ups
10 Push-ups
15 Air Squats
TUESDAY, MAY 26th
HAPPY BIRTHDAY STACEY CLINARD and MARIELA GUEVARA
A. 12:00-18:00
On the minute for 6 minutes:
Station 1 – Supine Ring Rows x 6 reps @ 2111 (easy to moderate level)
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 seconds
B. 20:00-45:00
Complete as many rounds and reps as possible in 25 minutes of:
20 Cal Assault Bike
40 Double-Unders (80 SU)
200m Farmers Carry (35/25lbs)
20 Dumbbell Snatches (35/25 lbs)
10 Strict Knees to Elbows
Scale: 15 Cals/ 20 DU/ 100m/ 10 DB Sn/ 5 K2E
Goal: move at moderate/ steady pace to help Murph recovery
WEDNESDAY, MAY 27th
HAPPY BIRTHDAY JASON LUNDE, JACEY HOLMES, and EMILY HODGE
A.
Every 5 minutes, for 25 minutes (5 sets) for max load:
500 Meter Row
5 Snatches
Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.
Scale: Power snatch if needed (or HPS)
THURSDAY, MAY 28th
HAPPY BIRTHDAY LIZ DOYLE, DANIEL BECKER, and TRAVIS MULLEN
Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 – 30 seconds of Suicide Sprints (25')
Station 2 – 30 seconds of Double Dumbbell or Kettlebell Front Squats
Station 3 – 30 seconds of Devil’s Press
Station 4 – Rest
When the running clock reaches 5:00, perform the following…
Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of sprints completed during 30 second max effort
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort
-Number of Devil’s Press completed during 30 second max effort
Scale: 30 sec Bike/ Row + 30sec Single arm DB/KB FS + 30 sec Burpees
FRIDAY, MAY 29th
A.
With a partner, complete as many rounds and reps as possible in 20 minutes of:
6 Power Cleans (135/95 lbs)
12 Back-Racked Alternating Reverse Lunges (135/95 lbs)
12 HSPU
Goal: < 2 minutes per round
Scale: 4 + 8 + 8, use pike box push-ups or pike floor push-ups, walking lunges
B.
4 Rounds for Quality reps:
30sec Sit-ups
30sec Heel Touches
30sec Scissor Kicks
1min Quad/ Hamstring as active rest
SATURDAY, MAY 30th
HAPPY BIRTHDAY DENNIS HARTIGAN
A.
For Time:
400 Meter Run
21 Chest to Bar Pull-ups
9 Power Snatch (115/75lbs)
400 Meter Run
18 Chest to Bar Pull-ups
9 Power Snatch (115/75lbs)
400 Meter Run
15 Chest to Bar Pull-ups
9 Power Snatch (115/75lbs)
400 Meter Run
12 Chest to Bar Pull-ups
9 Power Snatch (115/75lbs)
400 Meter Run
9 Chest to Bar Pull-ups
9 Power Snatch (115/75lbs)
Goal: < 20 minutes
Scale: 200-300m run/ chin over bar pull-ups or jumping pull-ups, by load, cut out round of 21's or both 21 and 18's for a 3 round workout