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Blog Archive

Triskaidekaphobia

METCON:

13 MIN. 

26 LUNGES (45/35)
13 DIPS 

Rx+ Hold plate overhead, ring dip

WORK ON YOUR GOALS

26 May 2014

5-26-2014

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.

24 May 2014

5-24-2014

5 Rounds for Time
400 m run
15 weighted box step-ups (45/35)
25 med ball cleans (20/16)

23 May 2014

5-23-2014

30, 20, 10

C2B
Box Jumps (30/24)

22 May 2014

5-22-2014

3 Rounds for Time
400m run
50 Wallballs

 

21 May 2014

5-21-2014

20 min AMRAP
10 Deadlift (185/135)
20 dips
30 DU (4:1)

20 May 2014

5-20-2014

5 Rounds for Time
25 Air Squats
10 KBS (70/53)

19 May 2014

5-19-2014

20 min EMOM

C&J (135/95)x5 = odd
sit-ups x 20 = even

 

17 May 2014

5-17-2014

Deck of Death

16 May 2014

5-16-2014

2k Row
1RM OHS


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