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EMOM x 8mins
3 hang squat snatch at 75%
4 rds for time
10 deadlift 225/155
20 medball cleans
30 alternating KB snatches 53/35
TWO heats today 8 and 9:30am class only
"Murph" (compare to 5/25/15)
1 mile Run
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 was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.Read more...
21 min AMRAP (compare to 5/22/15)
21 box jumps 24/20
2016 regional WOD 6
1000m bike (row or run)
100' HS walk (2 mins of accumulated HS hold or 100 shoulder taps
10 OHS 225/155 (scale to 75%)
50 over the plate burpees (over the bar)
5 OHS 225/155 (scale 75%)
regionals had a cap of 16:00Read more...
10 rounds for time of:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches
Men use 70 lb., women use 53 lb.
Nate (for scale)
8 KBS 70/53