Spend 10 minutes rolling out/smashing/mobilizing
Complete 1 Turkish get-up with each arm for each set
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
Neck, Shoulders, Hips, Knees, Ankles
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
21-15-9
Kettlebell Swing
Toes to Bar
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Complete warm-up on your own and be ready to go at 9am or 10am!
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
Memorial Day “Murph” and Social – Monday, May 30th. Friends and family welcome to join! Please bring a meat or side dish to share. BYOB. See you there!
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
20min AMRAP:
10 Push presses
10 Reverse lunge steps (bar in front rack)
5 Floor wipers
One partner completes the entire round while the other partner rests. Alternate work/rest each round. Rx 95#/65#, Rx+ 135#/95#
Memorial Day “Murph” and Social – Monday, May 30th. Friends and family welcome to join! Please bring a meat or side dish to share. BYOB. See you there!
On floor: Side roll, hip raises, cat/camel, etc..
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
10-9-8-7…3-2-1 Burpees
2-4-6-8…16-18-20 Sit Ups
Alternate between Burpees and Sit Ups until all reps are complete. Burpees are done on one side of the gym, Sit Ups on the other.
Memorial Day “Murph” and Social – Monday, May 30th. Friends and family welcome to join! Please bring a meat or side dish to share. BYOB. See you there!
– Med ball cleans (bounce at bottom each rep)
– Mountain climber hip stretch
– Shoulder kip/pull-ups
20 seconds on/10 seconds off, 3 times through
EMOM 10 Minutes:
7 KB Swings, 55#35#
5 Burpees
–
After the 10 minutes, add 1 KBS and 1 Burpee each round until you can no longer complete the required amount of work in the minute (ex. for minute 11, you would do 8 KBS and 6 burpees, minute 12 – 9 KBS and 7 burpees, etc.). Rx+ for 75#/55#
Memorial Day “Murph” and Social – Monday, May 30th. Friends and family welcome to join! Please bring a meat or side dish to share. BYOB. See you there!
Snatch warm up and skill w/ PVC
Start at 65% 1RM and increase 5-10# each rep if possible. If you fail, wait until next rep and try again. If you fail again, reduce weight and complete remaining reps. Do not end on a failure.
For Time:
150 Wall-Ball Shots, 20# / 14#
Memorial Day “Murph” and Social – Monday, May 30th. Friends and family welcome to join! Please bring a meat or side dish to share. BYOB. See you there!
See above
Max Effort 5k Row
2 Rounds of:
10 Med ball cleans into wall ball shots
1 Minute OH barbell stretch on foam roller
For time (15min cap):
50-40-30-20-10 reps of:
Double unders
Abmat sit-ups
*Perform 6 clean & jerks @ 135#/95# after each round. Rx+ 185#/125#
Memorial Day “Murph” and Social – Monday, May 30th. Friends and family welcome to join! Please bring a meat or side dish to share. BYOB. See you there!
Forward lunges w/ arms locked out OH
Reverse lunges w/ arms locked out OH
Forward lunges w/ single leg squats
Inch worm push-ups
3 Rounds, each for time of:
Row 1000m
Run 800m
*Rest 5 minutes between efforts.