Friday, May 24, 2019

WOD

 "Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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, wear it.
themurphchallenge.com
Post time to comments.

Image result for lt michael murphy

Thursday, May 23, 2019

WOD

Complete as Many Rounds as possible in 7 min of:
30 Double Unders
15 Hang Power Cleans 135/95lbs
10 Overhead Squats
Post number of rounds completed to comments:

Wednesday, May 22, 2019

WOD

Complete as many as rounds as possible in 16 minutes of:
5 SDHP 95 lbs
5 HSPU
Post time to comments:

Tuesday, May 21, 2019

WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
Post loads to comments:
Compare to: 151029
then
 "Grace"
For time:
135 pound Clean and Jerk, 30 reps
Post time to comments:

Monday, May 20, 2019

WOD

21-18-15-12-9 reps for time of:
2x Double Unders
Power Cleans 135/95lbs
Toes to Bar
Post time to comments:

Sunday, May 19, 2019

Rest Day

Saturday, May 18, 2019

Rest Day

Friday, May 17, 2019

WOD

Complete Full Warm up:
3 Rounds for time of:
15 Pull ups
25 Push ups
30 Squats
Post time to comments
Follow up with ROMWOD

Thursday, May 16, 2019

WOD

4 Rounds for time of:
30 Sandbag step ups, 24"/20"
10 Curtis -P's 115/85lbs
Post time to comments:

Wednesday, May 15, 2019

WOD

As many rounds as possible in 20 minutes of:
Run 400m
25 Squats
20 Pull ups
Post number of rounds completed to comments:

Tuesday, May 14, 2019

WOD

145-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
145-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Try for max reps each round without dropping the barbell. Scale as needed, Post reps for each round to comments.

Monday, May 13, 2019

WOD

Workout 15.2


Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   95-lb. overhead squats, 10 reps
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   95-lb. overhead squats, 12 reps
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   95-lb. overhead squats, 14 reps
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
Post rounds and reps completed to comments