B|W May 27th—June 1st

Monday

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

 

Tuesday

Performance

Every 6 min x 5 sets

12 Deadlifts Rx+(add 10# ea set starting at 135/95#) Rx(135/95#)

6 Hang Power Snatch

12/9 cal Assault Bike

Fitness

Every 6 min x 5 sets

12 Deadlifts 135/95#

12 Alternating Db Snatch Rx+(50/35#) Rx(35/20#)

12/9 cal AB

 

Wednesday

Iron

Every 5 minutes for 20 min (5 sets)

A1: Bench Press 5-7 reps x 4 sets
A2: D-Ball Surrenders 8 reps 100/70# x 4 sets


Build

Every 90 seconds x 13 minutes and 30 seconds (3 sets)
Set 1– Half Kneeling Press 5-7 reps per arm
Set 2– Bench Dips AMRAP

Set 3– Chainsaw Row 16-20 reps

 

Thursday

Performance and Fitness

7 min AMRAP

10/7 cal AB

30 Double Unders

10 Toes to Rings

 

Rest 3 min

 

7 min AMRAP

250m Ski

20 Ab Mat Sit Ups

16 Step Ups

 

Rest 3 min

 

7 min AMRAP

200m Run

15 GHD Hip Extensions

60ft Bear Crawl

 

Friday

Iron

Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 6 reps
*Sets 1-4 – 6 reps @ 75-82%
*Set 5 – Max Reps @ 80%

Performance and Fitness

Metcon (Time)

4-8-12-16-20-16-12-8-4
Russian Kb Swings Rx+(2/1.5 pood) Rx(1.5/1 pood)
Goblet Squat
*100m Row after every round

 

Saturday

Performance and Fitness

6 sets for total reps
30 sec amrap clean and jerk -Rx+(135#/95#) Rx(95/65)
30 sec rest
30 sec amrap box jump overs - 24/20"
30 sec rest
30 sec amrap Rx+(Ring Muscle Ups) Rx(Pull Ups)
30 sec rest
30 sec amrap Assault Bike cals

90 sec rest

Ryan Thompson