I Go, You Go

IMG_1177Strength:
Squat Snatch
1-1-1-1-1

Metcon:
For Time:
1-2-3-4-5-6-7-8
DB Thrusters, (50/35)
DB Clusters
DB Woman-Makers (ends at 6)

*I Go, You Go Style: P1 does 1 rep, P2 does 1 rep, P1 does 2 reps, P2 does 2 reps
**Complete all of one movement before moving on to the next

Empty the Tank

IMG_1158RED (RX):
For time:
100 double unders
50 cal Row
25 Burpees over rower
80 Double unders
40 cal Row
20 Burpees over rower
60 Double unders
30 cal Row
15 Burpees over rower
40 Double unders
20 cal Row
10 Burpees over rower
WHITE:
For time:
80 double unders
40 cal Row
20 Burpees over rower
60 Double unders
30 cal Row
15 Burpees over rower
40 Double unders
20 cal Row
10 Burpees over rower
20 Double unders
10 cal Row
5 Burpees over rower
BLUE:
For time:
100 Single Unders
35 cal Row
20 Burpees over rower
80 Single Unders
25 cal Row
15 Burpees over rower
60 Single Unders
15 cal Row
10 Burpees over rower
40 Single Unders
10 cal Row
5 Burpees over rower

Bar Muscle Ups!!!

RED (RX):

AMRAP in 12 Minutes:

8 Barbell Step-ups (135/95 lb.) (20 in.)

6 Bar Muscle-ups

WHITE:

AMRAP in 12 Minutes:

8 Barbell Step-ups (115/75 lb.) (20 in.)

4 Bar Muscle-ups

BLUE:

AMRAP in 12 Minutes:

8 DB Step Ups

6 Jumping Chest to Bar Pull Ups

Post-Murph

IMG_2060RED (RX):
As Far As Possible in 20 Minutes:
100-m Run
2 Back Squats (185/135 lb.)
Every round, add 100-m Run
and 2 Back Squats.

WHITE:
As Far As Possible in 20 Minutes:
100-m Run
2 Back Squats (155/105 lb.)
Every round, add 100-m Run
and 2 Back Squats.

BLUE:
As Far As Possible in 15 Minutes:

100-m Run
2 Back Squats
Every round, add 100-m Run
and 2 Back Squats.

MURPH

250px-Michael_P._Murphy_portrait“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.

Michael Patrick “Murph” Murphy (7 May 1976 – 28 June 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

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.

 

MURPH

250px-Michael_P._Murphy_portrait“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.

Michael Patrick “Murph” Murphy (7 May 1976 – 28 June 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

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.

 

Pre-Murph

IMG_1151

RED (RX):
With a Partner For Time:
While one person rows 300 m, the other person chips away at the following:
100 Air Squats
100 MB Russian Twists (14/10 lb.)
100 Sit-ups
100 Box Jumps (24/20″)

**WHITE/BLUE: Scale weight and box jumps as needed.
**Partners must switch every 300m. For every 300m rowed :30 gets deducted from your score.

Burpee Survivors

IMG_1782.jpg

RED (RX):
EMOM for 7 Minutes:
25 Double-unders
25-ft. Handstand Walk
1 min. Rest
EMOM for 7 Minutes:
5 Deficit HSPU
20 Lateral Parallette Jumps

WHITE:
EMOM for 7 Minutes:
25 Double-unders
15-ft. Handstand Walk
1 min. Rest
EMOM for 7 Minutes:
5 Strict HSPU
20 Lateral Parallette Jumps

BLUE:
EMOM for 7 Minutes:
40 Single-unders

25-ft. Bear Crawl
1 min. Rest
EMOM for 7 Minutes:
5 Pike HSPU
20 Lateral Parallette Jumps

Spring Fling Female Champs

IMG_1787RED (RX):
For Total Time:
100 DB/KB Goblet Squats (50/35 lb.)
Every time you break, perform:
20 Mountain Climbers

50 DB Plank Rows (50/35 lb.)
Every time you break, perform:
20 Mountain Climbers

25 Turkish Get-ups
Every time you break, perform:
20 Mountain Climbers

WHITE:
For Total Time:
100 DB/KB Goblet Squats (40/25 lb.)
Every time you break, perform:
20 Mountain Climbers

50 DB Plank Rows (40/25 lb.)
Every time you break, perform:
20 Mountain Climbers

25 Turkish Get-ups
Every time you break, perform:
20 Mountain Climbers

BLUE:
For Total Time:
80 DB/KB Goblet Squats
Every time you break, perform:
10 Mountain Climbers

40 DB Plank Rows
Every time you break, perform:
10 Mountain Climbers

20 Turkish Get-ups
Every time you break, perform:
10 Mountain Climbers