Friday, May 24, 2024

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
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Image result for lt michael murphy

Thursday, May 23, 2024

WOD

 Complete 6 Rounds for time of:

10 Overhead squats 95lbs

10 Push press 95lbs

10 Box Jumps

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Wednesday, May 22, 2024

WOD

Hang Cleans (full squat)
5-3-3-2-1
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Tuesday, May 21, 2024

WOD

As Many Rounds as Possible in 12 minutes of:
3 reps Cleans (squat) 155lbs
3 Muscle ups
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Monday, May 20, 2024

WOD

 For time of:
30 Double Unders
10 Sit ups Abmat
20 Double unders
20 sit ups Abmat
10 Double Unders
30 Sit ups  Abmat
If unable to do DU's jump laterally over a 24 K kettlebell.
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Sunday, May 19, 2024

Rest Day

Saturday, May 18, 2024

Rest Day

Tuesday, May 14, 2024

WOD

 5 Rounds for time of:
16  Kettle bell swings, 1.5 pood
16k Farmers Carry 200m
16 Push Press 95lbs
32 Double unders

Monday, May 13, 2024

WOD

 AMRAP in 20 minutes of:

7 Pull ups
7 GH Sit ups
7 Dips

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Sunday, May 12, 2024

Rest Day

Saturday, May 11, 2024

Rest Day

Friday, May 10, 2024

WOD

 Run, walk, Row 20 min

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