Saturday, May 28, 2016 “Murph” For Time: 1 Mile Run 100 Pullups 200 Pushups 300 Squats 1 Mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. “This workout...
Read moreFriday, May 27, 2016 Clean and Jerk Build to a 1 rep max (Olympic standards) Then, For Calories: Tabata Assault Bike We have made it to the end of the week with one day left before we take on “Murph”. Spend some time today working on...
Read moreThursday, May 26, 2016 “Open Gym/Skill, Mobility Day” Today is a great day to clean up your kipping pullup for this weekend. Don’t get too many reps on board but work to become more efficient. This also can be done with any...
Read moreWednesday, May 25, 2016 Bench Press: 5-5-5-5-5 Then, For Reps: 1 Minute Power Clean (155,105)(135,95)(95,65)(55,35) 1 Minute Double Unders (lateral bar jump) 1 Minute Toes to Bar (knee raise)(abmat) 2 Minutes Power Clean 2 Minutes Double Unders 2...
Read moreMonday, May 23, 2016 Overhead Squat: 5-5-5-5-5 Then, 4 Rounds for time: 12 Sumo Deadlift High Pulls (95,65)(75,55)(55,35)(35,15) 12 Bar Facing Burpees We all need improvement on the overhead squat. Today will be a good day to work on getting...
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