400m Run
2 Rounds
4 Samson Stretches
8 Plank Lunges w/ Reach
12 Bootstrappers
4 Rounds
20 Alternating KB Snatches (53/35)
10 Handstand Push-ups
Run 400m
Rx+ 3″ Deficit HSPU
3 Rounds
1:00 Row or Bike
5 Kip Swings
10 Push-ups
15 Air Squats
Banded Hamstring
Banded Shoulder Distraction
Split Jerk
Alt E2MOM x6
10 Banded Good Mornings
10 Front Rack KB Reverse Lunges
10 Sit-ups
400m Run
2 Rounds
10 Hollow Rocks
10 Superman Rocks
10 Inchworms
10 Wall Squats
Max Reps 2:00
Rest 1:00
Max Reps 1:30
*score total reps (not required to be unbroken)
Push Press and Toes-to-Bar
21 Push Press (95/65)
21 Toes-to Bar
50 Double Unders
15 Push Press
15 Toes-to-Bar
50 Double Unders
9 Push Press
9 Toes-to-bar
50 Double Unders
400m Run
5-4-3-2-1
Scap Retractions + Kip Swings
Plank Lunge w/ Reach
Inchworms
Burgener Warm-up
With light or moderate weight
3 Sets Sotts Press
3 Sets Hang Snatch Pull
3 Sets High Hang Power Snatch
AFAP (As Fast as Possible)
5 Snatches @60%; 65%; 70%
Rest 3:00
4 Snatches @65%; 70%; 75%
Rest 3:00
3 Snatches @70%; 75%; 80%
*score heaviest 3 rep
Murph Recovery (complete instead of the wod)
10:00 Slow Run/Bike/Row
Mobility
Foam Roll Quads/Adductors
Couch Stretch
Banded Hamstring stretch
Banded Shoulder stretch
Foam Roll Thoracic
Ankle mobility
15:00 Row/Bike
*every 3 min complete 5 PVC pass thrus + 3 Overhead squats
Group Warm-up
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
400m Run
2 Rounds
4 Samson Stretches
8 Plank Lunges w/ R
12 Bootstrappers
Burgener’s Warm-up
4 Rounds
400m Run
21 Power Cleans (155/105)
3 Rounds
1:00 Row or Bike
5 Kip Swings
10 Push-ups
15 Air Squats
Calves
Couch Stretch
Weighted Sprints
8x 100m
(weighted vest, wallball or slam ball)
Sets 1-4 weighted
Sets 5-8 unweighted
Rest 1:00 between efforts
Pistols
400m Run
3 Rounds
10 Banded Good mornings
10 Sit-ups
10 Air Squats
Take 15 min to find heavy 3 rep for the day
Tabata For Life
Deadlift (135/95)
Push Jerk (135/95)
Lateral Barbell Burpees
*score total reps
400m Run
5-4-3-2-1-
Plank Lunge w/ Reach
Inchworms
2 Rounds
10 Hollow Rocks
10 Supermans
Burgener Warm-up
AMRAP 4 x 3
AMRAP 4:
21 Hang Power Cleans (115/80)
21 Wallballs (20/14)
21 Calorie Row
Rest 4:00
AMRAP 4:
18 Hang Power Cleans (115/80)
18 Wallballs (20/14)
18 Calorie Row
Rest 4:00
AMRAP 4:
15 Hang Power Cleans (115/80)
15 Wallballs (20/14)
15 Calorie Row
3 Rounds
1:30 Row or Bike
5 Scap Retractions
5 Swings
5 Strict Pull-ups
10 Push-ups
15 Air Squats
15 Overhead Squats
Burgener Warm-up
Snatch Complex
EMOM x 9
Power Snatch + Overhead Squat + Squat Snatch
Run Randy
5 Rounds
400m Run
15 Power Snatches (75/55)