For Time

May 31st, 2011

Skills
Practice for 30 Minutes:
Double Unders
Kettlebell Swings
Overhead Squats (warm up to WOD weight)
Pullup

WOD
3 Rounds (RTG 5 Rounds):
10- Pullups
15- Double Unders
10- Kettlebell Swings (35# F/50+# M)
15- Overhead Squats

For Time.

Memorial Day

May 30th, 2011

“Murph”
1 mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile Run

For Time.


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.

For more information on Michael visit: http://www.navy.mil/moh/mpmurphy/ 
To make a donation visit: http://www.memorialdaymurph.com/donations.html

Murph Crew

For Time

May 27th, 2011

Back Squat.
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
3 Reps @ 80% of 1 RM
3 Reps @ 85% of 1 RM
3 Reps @ 90% of 1 RM

WOD
800m Run
50 Kettlebell Swings (53#/35#)
40 Push Ups
30 Toes-2-Bar
20 Thrusters (95#/65#)
10 Chest-2-Bar Pull Ups
800m Run

For Time.

**Due to our participation at Regionals,
the Fire Base will be closed on Saturday, May 28th. 
We will reopen on Monday, May 30th
for 0900 only.**

Skills and Burpee Tuck Jump Ladder

May 26th, 2011

MWOD
Glutes/Hamstrings/Hip Flexors
Shoulder Smash
*Pain Ball

Skills
Frogstand/Headstand/Handstand Progression

WOD
Max distance handstand walk

then,

Burpee Tuck Jump
1- 1st minute
2- 2nd minute
3- 3rd minute, etc…
until cannot complete reps in 1 minute

 

3 Rounds For Time & Meters

May 25th, 2011

Strength. Press.
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
3 Reps @ 80% of 1 RM
3 Reps @ 85% of 1 RM
3 or more @ 90% of 1 RM

WOD
While Partner 1 completes Row for Meters, Partner 2 must complete the following reps:
30 Lunges, Total Steps
30 Floor Wipers
30 Front Squats (75#M/55#W)

3 Rounds Completed by each.

7 Rounds for Time

May 24th, 2011

Power Cleans. 2 Reps on the Minute for 10 Minutes.
Use 60-75% of Clean 1 RM.

WOD.
7 Rounds for Time of :
7 Handstand Push Ups
7 Box Jumps (24″/20″)

Rest.

2 - 400m Run for Time.

For Time

May 23rd, 2011

Wendler Week 2. Deadlift
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
3 Reps @ 80% of 1 RM
3 Reps @ 85% of 1 RM
3 or more @ 90% of 1 RM

WOD
21 – 15 – 12 – 9 – 6  of:
Burpees
Sit Ups
200m Run

For Time.

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