1 STRICT press + AMRAP push press; rest 90 sec x 3.
Record weight and number of PP for each round.
3 RFT:
3 wall walks
6 Turkish get ups 35/25
+
30 sec sit ups
30 sec elbow plank hold
X5
[wptab name=’8:30AM Strength’]Deload Week
A. Shoulder Press X 75% X 5 X 5
B. EMOM: 10 Min:
Odd: 5-10 Ring Push Ups
Even: 5-10 Wide Grip Pronated Pull Ups (or Negatives no weight)
+
10-9-8-7-6-5-4-3-2-1 (not for time)
Supine Ring Rows
HSPU
GHD Sit Ups[/wptab]
[end_wptabset]
Elbows up!
1 power clean
3 hang squat cleans
( beginners do front squats)
2 PUSH jerks
100m sprint
Rest 2 min
X10
Start light and add weight each round.
[wptab name=’8:30 Hiit’]
6 Min @85%
200m Row
Farmers Walk 4X Around Room
10 HPC w/ DB 45/25
Rest 5 min
8 Min @85%
15 Cal AD
10 Tire Flips
5 GHD sit Ups
Rest 5 Min
10 Min @85%
30 Double Unders
40 Battle Rope
30 Walking Lunges
[/wptab]
[end_wptabset]
A1. CGBP @2111 X 3-5 X 5 sets; Rest 1 Min
A2. AMRAP CTB Pull Ups (or Pull Ups or Ring Rows) X 5; rest 2 min
+
6 sets:
50m sled drag 150/90
[wptab name=’8:30AM Strength’]
A. Back Squat @31×1
70% X 3
80% X 3
90% X 3+
80% X 3
70% X AMRAP
B1. RDL@22×1 X 6-8 X 80# X 4; 60s
B2. 5 Wall Walks X 4; 60s
+
EMOM: 18 Min:
Minute 1: 5 Deadlifts 85% 1RM
Minute 2: 1 Rope Climb
Minute 3: 100m Run[/wptab]
[end_wptabset]
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
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 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.
Post time to comments.
MAP- 10 min of work at 85%, 5 min of rest
1. 15 calories AD
10 Clean and Jerks (95/65)
6 toes to bar
2. 5 Dips
1 rope climb
Row 200
3. Run 100M
10 nopubs
Run 100 M
10 Russian KBS 70/53
Bracketology WOD 4
AMRAP 1 minute at each station:
HSPU ( sub is L seated dumbell press 25/15)
KB SDLHP 70/53
Box Jumps 24/20
Row for calories
Rest
X3
Add total reps and calories for score.
Photographic proof that Brad works out.
All Classes:
Cul De Sac Run with med ball (start in front lot)20/14
Wall Climb in back door 50 wall balls 20/14
40 DB GTO 40/25
30 Body Blasters (Burpee Pull Up,T2B)
20 Push Press 75/53
10 tire flips
Building Run
100m backwards sled pull 150/95
