WODs 5.29.17 - 6.2.17 - Monday 9:00 AM ONLY

Happy Memorial day!  Very thankful for all the brave men and women that have defended this great nations freedom!  We may not agree on everything but we can all agree that freedom is awesome and it is not free. God bless America!!

Monday  9:00 AM only

"Murph" 

All are welcome. There will be many scaling options and coaches to help.  100 pull ups is a ton. If you are not conditioned for this it can injure you. Please make sure that you fully extend your arms on every rep in order to allow the blood to flush. if you are a new athlete you should partner up with another and break the workout up wisely. 

For Time:

1 mile run

100 Pull ups

200 Push Ups

300 Air 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.

Tuesday

If you completed Murph yesterday this would be a good rest day. 

20 Min AMRAP

30 Tire Hammers (Do not hit yourself or anyone else with the hammer)

20 Dumbell Snatches Alternating 50/35

10 Sit ups

5 Burpees

Wednesday

With your new max from last Friday.

20 Mins to complete

2x9 Back Squat @70%

2x9 Front Squat @70%

Then

EMOM for 10 MIns

1 Full snatch (If you have mobility issues this can be a power snatch and an OHS)  Start at 65%

Then

5 Min AMRAP

10 Deadlift  135/95

20 Mountain Climbers

30 Double Unders

Thursday

Event 1 Team Championship

Find a 1 RM of the following.  Your score will be the total combined weight. You must have a judge or coach verify.  You have until Wednesday evening at 8:30 PM Central time to submit your scores.  You can do the lifts as many times as you want as long as you have a judge. 

Jerk From Rack - Can be front rack or back Jerk. 

OHS from rack

1 attempt max pull ups. 

WOD

12 Min AMRAP

15 Box Jump overs

15 Pull Ups

200 Meter Run

Friday

5 Rounds for time

15 Ring Dips

Row 400 Meters

15 KB Swings 53/35