Saturday

A) Front Squats
E2MO2M - 6 minutes
Set 1: 5 reps at 40%
Set 2: 5 reps at 50%
Set 3: 5 reps at 60^
* Percentages based off of 90% of 1RM

B) Teams of 2
AMRAP - 25 minutes
One partner runs 400m
While other partner works through:
10 Pull Ups
20 Wall Balls (20/14)

* Switch when partner gets back from 400m Run
* Pick up where partner has left off
* Score = total rounds of Pull Ups/Wall Balls completed (run doesn't count for anything)

Wednesday

A) Warm up
Tabata Bike
* Hit the top button for 20 seconds on / 10 seconds off

B) 4 rounds total
30/20 Cals Bike
10 Toes to Bar
Ground to Overhead (follow reps/weights listed for each round)
     - Round 1: 15 Ground to Overhead (115/75)
     - Round 2: 12 Ground to Overhead (135/95)
     - Round 3: 9 Ground to Overhead (155/105)
     - Round 4: 6 Ground to Overhead (185/125)

* Scale Ground to Overhead weights as needed but should increase each round 

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.