Monday 5.25


[Hero WOD]

“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.

Saturday 5.23


BARBELL

[Warm-up]

Dragon stretch x 1 min. Each side

Lizard stretch x 1 min. Each side

Pigeon stretch x 1 min. Each side

10 Fire hydrants

10 donkey kicks

10 single leg glute bridge

“Burgener warm up for snatch”

5 each:

Dip & Shrug

Dip & High Pull

Muscle snatch

OHS

Snatch balance


[Workout]

Snatch - 70%x1, 75%x1, 80%x1, 85%x1

Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1

Back Squat - 80%x3x3



BASIC TRAINING

[warm-up]

45 sec. Knee taps

15 sec. rest

45 sec. Jumping jacks

15 sec. rest

45 sec. plank K2E

15 sec rest


10 Alt. Samson stretch (5 ea. Leg)

10 Twists in mobility lunge pos. (Ea. side)

10 Strict press

10 Push-ups



[For time]

10-8-6-4-2

Thrusters (95/65)

Burpees over the bar


Immediately into…


9-7-5-3-1

Push jerk (135/95)

Burpee box Jump or step-ups



Scale weights to your capacity or availability.

Friday 5.22


BARBELL

Rest Day or make up day.



BODY

[EMOM x 8]

Tempo Deadlifts x 8 reps (40-60%)

[5 sets]

Tempo Bench press x 8-10 reps (40-60%)

Rest 1 minute after each set.

[EMOM x 8]

DB Hamstring curl x 8 reps

Or

Banded Hamstring curls x 12-15 reps

[4 sets]

Barbell JM press x 8-10 reps

[4 sets]

Good mornings x 8-10 reps

30 sec. Hollow hold + 50 Flutter kicks

Rest 1 minute after each set.



BASIC TRAINING

[Warm-up]

4 sets:

10 DB plank pull throughs

8 RDL’s

6 Inch worm walk out/in

4 Burpee Broad Jumps


[3RFT]

21 Hang Power Cleans

15 Supinated Bent over Rows

9 Wall walks

400 meter Run

Thursday 5.21

BARBELL

[Warm-up]

10 minute Row or Light jog

10 Mobility Lunge steps

10 Inch Worm up/down dogs

10 Scorpions/iron Cross

“Burgener warm-up” for the clean & jerk


[Workout]

Front Squat + Jerk - 70% x (1+1) x 5

Snatch High-Pull + Hang Snatch - 70% x (1+1) x 5

Power Snatch - 70%x1x5

[Accessory]

3 sets:

12 DB Push Press

12 Pull Ups



BASIC TRAINING

[Warm-up]

EMOM x 5 Mins:

Min 1: 40 Seconds High Knees + 10

Squats

Min 2: 30 Seconds Butt Kickers + 10 Glute bridges

Min 3: 30 Seconds Mountain Climbers + 10 Push-ups

Min 4: 30 Seconds Jumping Jacks + 10 Side Lunges

Min 5: 30 Seconds Superman’s + 10 Bent over Rows


[AMRAP x 20]

400 meter Run

24 Alt. DB snatches or Ball slams

24 Alt. DB Goblet Lunges

Wednesday 5.20


BARBELL

[Warm-up]

5-10 minutes of cardio, your choice!

Dragon pose x 2 minutes

Lizard pose x 2 minutes

Pigeon pose x 2 minutes

3 sets:

10 Thrusters (empty BB)

10 Hollow rocks


[Workout]

Snatch - 75%x1repx5sets

Clean Deadlift + High-Hang Clean - 70%x1x5sets

Snatch Deadlift - 95%x3x3

Front Squat - 75%x3x3



BODY

A.

EMOM x 8:

Tempo back squats x 8 reps (40-60%)

B.

4-5 sets:

DB Hang power cleans x 10 reps

Rest 30 sec.

DB step ups x 20 reps (10 each)

Rest 30 sec.

C.

4-5 sets:

Alt. DB hammer curls x 8-10 each arm

Rest 30 sec.

Bulgarian split squat x 8-10 each leg

Rest 30 sec.

D.

3 sets:

Face pulls x 15 reps





BASIC TRAINING

[Warm-up]

5 minutes of cardio, your choice!

3 sets:

10 reverse snow angels

10 Hollow rocks

10 Front raises

10 lateral raises

10 Bent over flyes


[5RFT]

10 Renegade Rows w/ Push-up

10/10 Kneeling Single-Arm DB Press

30 Sit-ups