Work to a heavy set of | |
Hang Power Clean + Power Clean | |
Then do: | |
3 x 3 Power Cleans at 85% | |
In teams of 2 or 3 row for max distance in | |
14 minutes. Alternate every 250m. |
6/21/16
Shoulder Press |
5 x 5, increasing weight |
AMRAP 6 |
“Curtis P” |
(75/55) |
Finish with |
3 x 10 – 15 GHD Sit Ups |
6/20/16
Back Squat | |
5 x 5, increasing weight | |
10-9-8-7-6-5-4-3-2-1 | |
Strict Handstand Push Ups | |
1-2-3-4-5-6-7-8-9-10 | |
L-Sit Pull Ups |
6/17/16
For Time: | ||
500m Row | ||
30 TTB | ||
15 Burpee Box Jump Overs | ||
15 Push Jerks (135/95) | ||
30 Back Squat (135/95) | ||
15 Push Jerks (135/95) | ||
15 Burpee Box Jump Overs | ||
30 TTB | ||
500m Row |
6/16/16
Front Squat – 6 x 3 | |
or Make up Back Squat | |
Every 3 minutes for 15 minutes | |
12 Deadlifts (275/185)
|
|
100m Sled Pull (90/55) |
6/15/16
Every 1:15 do: | |
Power Cleans | |
5 reps @ 70% | |
4 reps @ 75% | |
3 reps @ 80% | |
2 reps @ 85% | |
1 rep @ 90% | |
Then Repeat | |
Finish with: 5 x 250m Run | |
Sprint the long sides, walk the short sides |
6/14/16
Shoulder Press |
5 x 7, increasing weight |
4 RFT |
42 Double Unders |
30 Push Ups |
18 Wallballs |
6/13/16
Back Squat | |
5 x 7, increasing weight | |
EMOTM 15 | |
1. 12 Chest to Bar Pull Ups | |
2. 12 Calorie Row | |
3. 15 Russian KBS (70/53) | |
Post total Reps Completed |
6/10/16
Snatch
Work up to a heavy single, then do:
AMRAP 7
5 Snatches @ 70%
7 HSPU on 35lb bumper plates
6/9/16
Front Squat or Back Squat – 5 x 4
Not for time
4 Rounds
250m Row + 250m Run
Rest as needed between rounds
6/8/16
In Teams of 2 or 3
AMRAP 16
20 Power Cleans @ 115/85
20 Power Cleans @ 135/95
20 Power Cleans @ 185/105
20 Power Cleans @ 205/125
As many as possible @ 225/155
Every minute all team members do 5 Pull ups
6/7/16
Shoulder Press – 5 x 5, increasing weight
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull Ups
6/6/16
Back Squat – 5 x 5, increasing weight
For Time/Reps:
3 Rounds
40 Double Unders
10 Burpees
Rest 1 minute
2 Rounds
60 Double Unders
15 Burpee box jumps
Rest 1 minute
120 Double Unders
30 Burpee box jump overs (no touch)
Time Cap: 14 minutes
6/3/16
For Time: | |
50 Cal Row | |
50 Double Unders | |
50 Wallballs | |
40 Cal Row | |
40 Double Unders | |
40 Wallballs | |
30 Cal Row | |
30 Double Unders | |
30 Wallballs |
6/2/16
Back Squat
5 x 7, increasing weight
AMRAP 14
14 Pull Ups
12 KB Snatches (53/35)
50m Sled drag (backwards)
6/1/16
Work up to a heavy single Power Clean, | |
then do: | |
Every 2 minutes for 8 sets | |
5 Power Cleans @ 80% + 12 TTB |
5/31/16
Shoulder Press |
5 x 7, increasing weight |
4 RFT |
15 Deadlifts (225/155) |
15 Ring Dips |
5/30/16
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
United States Navy (SEAL)
May 7, 1976 – June 28, 2005
LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.
A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.
Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.
LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.
5/27/16
8 RFT | |||
5 Power Snatches (155/105) | |||
100m sled pull | |||
5 KB Deadlifts + 50ft farmer walk
|
5/26/16
Front Squat or Back Squat | |
4 x 5 | |
Ladder 14 | |
Thrusters (135/95) | |
2, 4, 6, 8, 10, etc… | |
Complete 30 Double Unders between each set |
5/25/16
Not for Time | |
10 Sets | |
3 Power Cleans + 100m Sprint | |
Rest as needed between sets |
5/24/16
Shoulder Press |
5 x 9, increasing weight |
Test |
2000m Row |
5/23/16
Back Squat | |
5 x 9, increasing weight | |
AMRAP 10 | |
4 HSPU | |
6 TTB | |
8 KBS (70/53) |
5/20/16
For Time: | ||
3 Rounds | ||
250m Run | ||
6 Bar muscle ups | ||
12 KBS (70/53) | ||
Rest 2 mins then repeat | ||
3 Rounds | ||
250m Run | ||
6 Bar muscle ups | ||
12 KBS (70/53) |
5/19/16
Bench Press | |
Find 1RM | |
4 RFT | |
30 Wallballs (20/14) | |
15 Box Jumps (30/24) | |
Rest 1 minute between rounds |
5/18/16
Deadlft | |
Find 1RM | |
EMOTM 12 | |
1. 15 Bar Over Burpees | |
2. 15 TTB |
5/17/16
EMOTM 14 | |
Power Clean & Jerk | |
AMRAP 6 | |
5 Clean & Jerks (135/95) | |
25 Double Unders |
5/16/16
4 RFT | |
22 Walking Lunges | |
15 Push Press (105/70) | |
8 Strict Pull Ups | |
Back Squat, increasing weight | |
1 x 10 | |
1 x 8 | |
1 x 6 | |
1 x 4 |
5/12/16
Bench Press | |
5 Reps – Every 90 seconds for 10 Rounds | |
For Time: | |
100 KBS (53/35) | |
Every minute do 5 Thrusters (95/65) |
5/11/16
5 x 2 @ 90% + | |
100 Double Unders | |
100 Sit Ups | |
80 Double Unders | |
80 Air Squats | |
60 Double Unders | |
60 Push Ups | |
40 Double Unders | |
40 Lunges | |
20 Double Unders | |
20 Burpees |