Monday 5-29-23
“Murph”
Please show up early if you need to warm up, heats will begin on the hour.
Sunday 5-28-23
Rest day, gym will be closed in preparation for Murph.
Saturday 5-27-23
3 rounds
20 GHD situps
20 burpee box jump overs 24/20
20 wall ball shots 20/14
Friday 5-26-23
27-21-15-9
SDLHP 95/65
Thrusters
Thursday 5-25-23
7 strict muscle ups
800m run
5 strict muscle ups
800m run
3 strict muscle-ups
800m run
Wednesday 4-24-23
50 calorie row
50 overhead squats (75/115 lb)
50 alternating DB snatches (35/50 lb)
Tuesday 5-23-23
weighted pullups
3-2-2-1-1-1-1
Monday 5-22-23
7 min AMRAP
30 double unders
3 power cleans 205/105
Sunday 5-21-23
10 min EMOM
5 push presses
add weight every 2:00
Saturday 5-20-23
With a partner:
Every :90 for 30:00:
10 chest-to-bar pull-ups
10 push-ups
10 box step-ups (20/24 in)
– Partners alternate rounds; one athlete works at a time.
– The partner not completing a round cumulates time in a handstand or plank