Monday May 27 - Saturday June 1, 2024

Monday May 27

 

"Murph"

1-mile Run

100 Pull-ups

200 Push-ups

300 Squats

1-mile Run

 

Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 20/14.

 

This workout was written in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. While under enemy attack, he knowingly left his position of cover to communicate his team’s location and request support. 

 

When this workout gets tough, dig deep and think of Michael Murphy and the countless others who have exhibited courage and selflessness while serving.

 

Tuesday May 28

 

Part A

 

8 min to find a max handstand hold at one of following levels. Be sure to come down while your arms are still strong enough to bring you down safely. Score your best/longest hold.

 

Level 1: wall walk as high as you feel comfortable and hold the top position.

 

Level 2: kick up into a handstand against the wall. Practice hitting the wall as lightly as you are able, then hold the handstand. Optional: practice removing one foot from the wall and trying to learn the balance point.

 

Level 3: kick up into a handstand (not against the wall) and hold for as long as you are able. Athletes must remain in a 4x4ft area.

 

Part B

 

AMRAP 12:00

10-15-20-25….

Calorie Row or Bike

25-50-75-100-125ft...

Kettlebell Front Rack Carry (2x53/35)

Women Calories: 8-12-16-20…

 

-Rest 3:00-

 

AMRAP 12:00

10-15-20-25….

Calorie Row or Ski

25-50-75-100-125ft...

Single Dumbbell Walking Lunge (35/25)

Women Calories: 8-12-16-20…

 

Wednesday May 29

Part A

 

3 sets:

12 Shoulder Press (55-60%)

12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set

-rest 2:00 between sets-

 

Part B

 

Every 4:00 (4 sets)

15/12 Calorie Row

10 Burpee Box Get Overs (30/24)

15/12 Calorie Row

 

Thursday May 30

 

Part A

 

Heavy Squat Snatch (8:00)

-into-

3 sets x 8 Hang Muscle Snatch (40-50% of Heavy Snatch)

 

Part B

 

120-90-60

Double Unders

40-30-20

Alternating Hang Dumbbell Snatch (50/35)

 

Friday May 31

 

Part A

 

3 sets:

12 Front Squat (55-60%)

3 seated Box Jumps

-rest 2:00 between sets-

 

Part B

 

5 Rounds

3 Wall Walks

9 Power Cleans (135/95)

15 GHD’s (Scale to V-Ups)

 

Saturday June 1

 

Teams of 2 – partition reps between partners as you choose.

For time:

100ft -200ft-300ft

Back Rack Lunge (115/85) 

100-60-40

Dumbbell Bench Press (50s/35s)