MEMORIAL DAY MURPH

Only one class this morning at 10AM! Potluck after Murph - bring a dish/snack to share with everyone!

Murph
One mile run
100 Pull Ups
200 Push Ups
300 Air Squats
One mile run
RX = 20lb weight vest

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 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 or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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 or body armor, wear it.

Saturday

MEMORIAL DAY MURPH POTLUCK
Monday, May 29 @ 10a - ONLY ONE CLASS!
Potluck after class - bring a dish/snack to share! 

A) Front Squats
E2MO2M - 6 minutes
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: 1+ rep(s) @ 95%
* Percentages based off of 90% of 1RM

B) Teams of 2
One mile run (together)
200 Double Unders (3:1 Singles)
80 Bar-facing Burpees
60 KB Swings (70/53)
40 HSPU
20 Hang Power Clean (155/105)

* Partners run together
* Split other reps as needed
* One partner working at a time

Friday

MEMORIAL DAY MURPH POTLUCK
Monday, May 29 @ 10a - ONLY ONE CLASS!
Potluck after class - bring a dish/snack to share! 

A) Group stretch

B) Teams of 2
AMRAP - 25 minutes
1200m Run (together)
90 Wall Balls (20/14)
90 Double Unders (3:1 Singles)
90 (Walking) Overhead Lunges
* If using a barbell for OH Lunge, use 117/75
* If using a plate for OH Lunge, use 45/25

* Partners run together
* Split other reps as needed
* One partner working at a time

Wednesday

MEMORIAL DAY MURPH
Monday, May 29 @ 10a - ONLY ONE CLASS!

A) E2MO2M - 12 minutes 
Bench Press x3
* work to heavy

B) AMRAP - 4 minutes
4 Deadlifts (275/185)
2 Muscle Ups (Scaled = 4 Chest to Bar Pull Ups)

Rest 1 minute

C) AMRAP - 6 minutes
4 Power Cleans (155/105)
2 Rope Climbs (Scaled = 6 Ring Rows)

Rest 1 minute

D) AMRAP - 8 minutes
4 Shoulder to Overhead (135/95)
8 Alternating Pistols
200m Run

Wednesday

A) EMOM - 4 minutes
Power Clean
Hang Full Clean (above knee)
Front Squat
* working weight should be 50-70% of 1RM

B) E2MO2M - 16 minutes
Full Clean
Set 1: 2 reps @ 75%
Set 2: 2 reps @ 80%
Set 3: 1 rep @ 85%
Set 4: 1 rep @ 90%
Set 5: 1 rep @ 95%
Set 6: 1 rep @ 85%
Set 7: 1 rep @ 90%
Set 8: 1 rep @ 95%

C) AMRAP - 10 minutes
12 Alternating Pistols
10 Shoulder to Overhead (135/95)
8 Bar-facing Burpees

Monday

HAPPY 50th BIRTHDAY COACH MELISSA!!

A) EMOM - 4 minutes
Power Snatch
Hang Full Snatch (above knee)
OHS
* working weights should be 50-70% of 1RM

B) E2MO2M - 16 minutes
Full Snatch
Set 1: 2 reps @ 75%
Set 2: 2 reps @ 80%
Set 3: 1 rep @ 85%
Set 4: 1 rep @ 85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @ 90%
Set 7: 1 rep @ 95%
Set 8: 1 rep @ 95%

C) Coach Melissa's 50th Birthday Workout
15 minute time cap
50 Power Clean (95/65)
50 Box Jumps (24/20)
50 Push Ups

Tuesday

* We'll be starting 4-week Back Squat & Front Squat cycles - test 1RM for both this week
- Tuesdays: Back Squats
- Fridays: Front Squats

 A) Take 15 minutes to build to 1RM Back Squat
* keep track of your 1RM weight

B) 20 minute time cap
12 Muscle Ups (Scaled = 2:1 Dips)
400m Run
10 Muscle Ups
200m Run
8 Muscle Ups
200m Run
6 Muscle Ups
200m Run
4 Muscle Ups
200m Run
2 Muscle Ups
400m Run

* Only first and last runs are 400m - everything in between is 200m