“Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Partition the reps anyway you see fit, but begin and end with the run. Scaled option is to complete with a partner, or perform a 1/2 Murph. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed …
Partner WOD With a partner, complete the following for time: 1600m relay (both partners run 2 x 400m, alternating with each other) Then 12 alternating rounds (6 each partner) of: 5 Power Cleans (155#/103#) 7 Burpees 9 Over-the-Box Jumps (24″/20″) Finish with: 2k Row relay (both partners row 2 x 500m, alternating with each other)
Strength Bench Press x 10-8-6-4-2 Build each set, finishing as heavy as possible for 2 reps. Conditioning 100 Overhead Squats for time (95#/63#)* * Every time you break (lower bar from overhead position) – complete 20 Double Unders *Subsitute Thrusters (75#/53#) and/or 40 Single Unders if necessary. *20 minute time cap
Partner WOD With a partner, complete as many rounds as possible in 20 minutes of: 9 Deadlifts (225#/153#) 12 C2B Pull-ups 15 Wall Balls (20#/14#) Partners will alternate each movement – Partner A will complete 9 Deadlifts, Partner B will complete 12 Pull-ups, Partner A will complete 15 Wall Balls.. the next round will be the opposite. …
Strength Power Clean x 3-3-3-3-3 Work up to a heavy set of three TOUCH-N-GO reps. Conditioning For time: 100/80 Calorie Row 50 Dumbbell Push Press (50#/35#) 800m Run
Strength A. Back Squat 2-2-2-2-2 In five sets, quickly build to todays heaviest set of two B. Back Squat 1 x 10 @ 70% of 2RM Conditioning 3 rounds for time: 100′ Goblet Walking Lunge (60#/44#) 20 Kb Swings (60#/44#) 10 Burpee Box Jumps (24″/20″)
Partner WOD With a partner, complete reps of 50-40-30-20-10 for time: Thrusters (95#/63#) Toes-2-Bar Calorie Row One person works, the other rests.
Olympic Snatch 5 x 2 Work up to a heavy double for the day. Perform these as two quick singles Conditioning A. 6 minutes to complete: 800m Run + Max Rep Pull-ups with remaining time -Rest 1 minute- B. 6 minutes to complete: 800m Run + Max Rep Push-ups with remaining time -Rest 1 minute- …
Strength 3 sets: 10/10 One Armed DB/KB Floor Press 10/10 Bent DB/KB Over Rows 30-40 Russian Twists w/ Plate Conditioning Reps of 21-18-15-12-9 for time: Wall Balls (30#/20#) Atomic Sit-ups (25#/15#)
Endurance 3 x 500m Row w/ 3 minute rest between each. 1st interval @ low stoke/minute rate (20-24 s/m) 2nd interval @ medium rate (24-28 s/m) 3rd interval @ high rate (30+ s/m) Goal is negative splits, improving time ~2 seconds each interval. Conditioning 6 rounds for time: 25 Double Unders (scale 50 Single Unders) 5 …
