Rest Day

 Take time today to remember those who have fallen to protect our freedoms

Rest Day

Rest Day

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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WOD

 As Many Rounds as Possible in 15 min of
12 Push ups
8 front squats 135/85lbs
6 Toes to Bar
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WOD

 Strength

Sumo Deadlift

9-7-5-3-3

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WOD

AMRAP in 20 minutes of:

 Row 500m

8 Man Makers 25lbs/15lbs

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WOD

 

50-40-30-20-10 reps for time of:

Kettlebell swings
Sit-ups

♀ 16-kg KB ♂ 24-kg KB

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Rest Day

Rest Day

WOD

 3 Rounds of:

Run 300m

20 Pull ups

20 Hand Release push ups

20 Sit ups

20 Squats

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WOD

 Back Squat

9-7-5-3-1

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WOD

 For Time

 Row (Calories)

40-30-20-10

Burpee 

10-8-6-4

Hang Power Snatch, 95/65

10-8-6-4

WOD

 As Many Rounds as Possible in 15 minutes of:

20 Wall Balls

10 Toes to Bar

8 Box Jumps

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WOD

8 Rounds for time of:

6 Pull ups

6 Power Cleans115/75lbs

6 Toes to Bar

Rest Day

Rest Day

WOD

 Complete a 20 min run, carry a weighted ruck if you have one.

Post the distance covered.

 

WOD

 For Time:

20-16-12-8

Single arm KB Snatch (alt)

Sit up

Double Under

WOD

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

 Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girl and rounds completed to comments.

WOD

For Time:
Buy in
Rower 400m,
5 rounds of
25 Goblet squats  16k/12k
25 Walking Lunges
20 Push press 55lbs/ 75lbs
Buy out
Run 400m run
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Alternate workout

For Time:
Buy in Run 400m
Then
5 Rounds for time of:
40 Squats
30 Walking Lunges
20 Push Press, Back pack, something heavy

Buy out Run 400m
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Rest Day

Rest Day

WOD

Run 800m 

then

 7 Rounds for time of:

10 Pull up

20 Push ups

30 Squats

then

Run 800m

WOD

 3-3-3-3-3

Shoulder Press

Push Press

Push Jerk

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WOD

 10 Round for time of:

15 Burpees

15 cal Row

WOD

Complete as many rounds as possible in 15 minutes of:

30 Double Unders

12 DB Snatch 45/30lbd

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Rest Day