Monday 5-30-22
”Murph”
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
Sunday 5-29-22
rest day
hydrate, prepare for Murph
Saturday 5-28-22
5 rounds each, with a partner
150m run
15 knees to elbows
15 burpees
Friday 5-27-22
5 rounds
63 double unders
15 box jump overs 24/20
9 hang squat cleans 115/75
- you must step down off of box
Thursday 5-26-22
push-jerks
5-5-5-5-5
Wednesday 5-25-22
10 min AMRAP
12 alt db snatches 50/35
4 bar muscle ups
Tuesday 5-24-22
on a 20 min clock,
10 rounds of,
3 front squats
1:00 cals on any machine
Monday 5-23-22
”Del”
25 burpees
400-m weighted run (14/20 lb)
25 weighted pull-ups (14/20 lb)
400-m weighted run
25 handstand push-ups
400-m weighted run
25 chest-to-bar pull-ups
400-m weighted run
25 burpees
Sunday 5-22-22
9 min AMRAP
10 box jumps 24/20
11 SDLHP 95/65
*must step down from the box
Saturday 5-21-22
3 rounds
50/35 cal row
150 double-unders
50 walking lunges