6/22/16

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.

LT. Michael P. Murphy
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