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
Post time to comments.

WOD

 As Many Rounds as Possible in 15 min of
12 Push ups
8 front squats 135/85lbs
6 Toes to Bar
Post number of rounds to comments:

WOD

 Strength

Sumo Deadlift

9-7-5-3-3

Post loads to comments:

 

WOD

AMRAP in 20 minutes of:

 Row 500m

8 Man Makers 25lbs/15lbs

Post time to comments:

WOD

 

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

Kettlebell swings
Sit-ups

♀ 16-kg KB ♂ 24-kg KB

Post time to comments.

Rest Day

Rest Day

WOD

 3 Rounds of:

Run 300m

20 Pull ups

20 Hand Release push ups

20 Sit ups

20 Squats

 Post time to comments:

 

WOD

 Back Squat

9-7-5-3-1

Post loads to comments

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

Post number of rounds to comments:

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
Post loads to comments:
Compare to: 151029
then
 "Grace"
For time:
135 pound Clean and Jerk, 30 reps
Post time to comments: