Partner Murph in a Boat

Saturday, April 25, 2015 “Partner Murph in a Boat” For Time: 2,000 Meter Row(switch every 500m) 100 Pullups 200 Pushups 300 Squats 2,000 Meter Row It is going to be a cold rainy Saturday so perfect to stay inside and continue our...

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Deadlifting

Friday, April 24, 2015 Deadlift:(use 90% 1 rm) 70% x 3 80% x 3 90% x 3+ Then, “Diane” For Time: 21-15-9 Deadlift (225,155)(185,135)(155,105)(95,65) Handstand Pushup The name of the game is deadlift today.  We will start off working...

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Skill Thursday

Thursday, April 23, 2015 20 Minute Skill EMOM: (4 rounds) 1st Minute- 1 Rope Ascent (15′) 2nd Minute- 10 Back Extensions 3rd Minute- 10 Pushups 4th Minute- 50 second row(Perfect form) 5th Minute- Rest Welcome to skill Thursday!  We will...

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Strict Press

Wednesday, April 22, 2015 Press:(use 90% 1 rm) 70% x 3 80% x 3 90% x 3+ Then, 3 Rounds for Time: 7 Squat Cleans (185,135)(155,105)(115,85)(55,35) 14 Toes to Bar (knee raises)(abmat) We are back to the strict press.  Remember, there is not hip...

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5 Rounds

Tuesday, April 21, 2015 5 Rounds for time: 400 Meter Run 10 Power Snatches(115,85)(95,65)(75,45)(55,35) 10 Burpees It looks like we are going to have some great running weather today!  Strap on your running, snatching and burpeeing shoes and...

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Move Up

Monday, April 20, 2015 Back Squat: (use 90% 1 rep max) 70% x 3 80% x 3 90% x 3+ Then, For Time: 100 Double Unders (200 singles) 50 Wall Balls (20,14)(14,10)(10,6) 25 Pullups (banded)(ring row) This week our strength percentages are going up and...

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Murph Training

Saturday, April 18, 2015 For Time: 1600 Meter run 21 Kettlebell Swings 21 Goblet Squats(front squat the kettlebell) 800 Meter Run 15 Kettlebell Swings 15 Goblet Squats 400 Meter Run 9 Kettlebell Swings 9 Goblet Squats We will do all of this...

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