For Time
50-40-30-20-10
Double Under
Sit Up
500-400-300-200-100
Meter Run after each set of sit ups
2017 05 30
2017 05 29
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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, but RX is finishing each movement before moving on to the next. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
2017 05 28
TEAMS OF 3
For Time
Row 2,100 M (intervals of 100 m each)
Bike 180 Calories (10 calories each)
300 Wall Balls (20 wall balls each) [20#/14#]
2017 05 26
We are CLOSED as coaches are heading down for regionals in Del Mar today. But will be open for normal times tomorrow and OPEN Monday at 10am for our annual Memorial Day MURPH Workout.
Here is a fun at home wod you can do.
EMOM 20 MIN
10 burpees + 10 Air Squats
*You should finish the burpees around 20-30 seconds and the air squats around 40-50 seconds each round. Not much rest, but pick a number on each movement that takes you about 40-50 seconds to complete a round.
2017 05 25
AMRAP 20 MIN
20 KBS (53#/35#)
40 Double Unders
1 Power Clean (ascending in weight each round)
2017 05 24
10 Rounds
5 Push ups
10 R-Arm DB Thrusters (50#/35#)
5 Push ups
10 L-Arm DB Thrusters (50#/35#)
100 M Sprint
2017 05 23
2017 05 22
EMOM 10 MIN
ODD: Max Push Press (95#/65#)
Even: Max Bar Facing Burpees
Rest 2 min
10 MIN SKILL WORK
The Bar Muscle up
*10 min practicing the bar muscle up, Chest to Bar Pull up, or Pull up. This is dedicated time to get great coaching and an opportunity to clean up some inefficiencies in your movement.
2017 05 21
4 Rounds
1 min DB Snatches (75#/55#)
15 sec rest
1 min Rope Climb
15 sec rest
1 min burpee box jump over (24″/20″)
15 sec rest
1 Min Sandbag / Dball Lunges (bear hug only) [150#/100#]
15 sec rest
1 min 20/17 cal assault bike
1 min rest
2017 05 19