Monday
Buy in – 10 min EA warm up
Murph Day
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.
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile Run
Tuesday
If you weren’t here Monday Murph day!
Buy in – EA warm up
A) Build to a Moderate 3 Power snatch
B) Build to a Moderate 3 Power Clean and Power Jerk
Buy out – foam roll
Wednesday
Buy in – 2 Sets
6 Push Press (empty bar)
4 Strict Press (empty bar)
2 handstand Push Ups
1:00 Row (moderate)
Metcon – 3 Rounds
20 Push Press (65/45)
250m Row
-rest 3 minutes-
3 Rounds
15 Strict Press (65/45)
250m Row
-rest 3 minutes-
3 Rounds
7 Strict Handstand Push Ups
250m Row
3 sets
12 Barbell Curls
-Rest :30-
12 Hammer Curls (each arm)
-Rest :30-
24 Banded Curls
-Rest 1:00 b/t sets-
2 sets
12 Bench Dips
-Rest :30-
12 Banded Tricep Pushdown OR Cable Tricep Push Down
-Rest :30-
24 Overhead Banded Tricep Extension
-Rest 1:00 b/t sets-
Thursday
EA Warm up
A) 10 Min EMOM
5 Front Squats
B) 20 min alternating EMOM
Even) 20 walking lunges
odd) 20 mountain climbers
c) Row 80/100 cal
* every min 5 burpees over rower
Friday
Buy in – 15 minutes moving through:
25/20 Calorie Bike (moderate)
20 Step Back Lunge
0:20 Active Ring Hang
5 Kip to Swing
10 Single Leg Toes to bar
10 Wall Ball (light)
5 Box Dip
Metcon –
Teams of 2
For time:
50ft -100ft – 150ft
Back Rack Lunge (115/80) (each, at the same time)
40-30-20
Toes to bar (Split as desired)
-rest until 20 minutes
Teams of 2
15-30-45
Wall balls (20/14) (10/9) (each, at the same time)
20-10-5
Ring Muscle Ups (Split as desired) (double for low ring transitions)
May 27, 2024
