Tuesday 20150707

Today's Workout

3 Rounds of... 

10 Back Squat @ 50% of 1RM 
2:00 run @ 90% effort 
2:00 Rest 

~Rest 5 min~

3 Rounds of... 

10 Front Squat @ 50% of 1RM 
2:00 max reps double-unders
2:00 Rest 

~Rest 5 min~

3 Rounds of... 

10 Overhead Squat @ 50% of 1RM 
2:00 bike/airdyne @ 90% effort 
2:00 Rest 

Monday 20150706

Strength 

In 15 minutes work up to heavy deadlift... 

Then: 

5 x 2 reps deadlift @ 80% of above. 

Conditioning 

21-15-9 

Hang Power Clean @ 135/105/75
Hand Release Push-up 

Cool Down 

10 minute run followed by 5 minutes of plank 

Saturday 20150704

"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.

Friday 20150703

Strength 

In 15 minutes work up to heavy snatch

Then 

Snatch 8 x 3 reps @ 70% of above snatch weight 

Conditioning 

For time...

21-15-9 

Deadlift @ 225 
Box Jumps 

Competitor = As written 
Established = 185/95 
Recruit = 135/75