Posts in WOD
Workout of the Day - May 25, 2019

“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. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Workout of the Day - May 23, 2019

Strength
Pause Back Squat:
- 5x3 @ Moderate Weight

Conditioning
20 Minute EMOM:
- 1st Minute: 20 Wall Balls* (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 2nd Minute: 20 Russian Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- 3rd Minute: AMRAP Double Unders (L2: Singles)
- 4th Minute: Rest
Score = Double Unders Completed

*If you are doing Murph on Saturday, only do 10 Wall Balls on the first minute.

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Workout of the Day - May 16, 2019

Strength
Snatch Grip Deadlift:
- 4x5 @ a moderate weight (work on technique)

Conditioning
6 Minute EMOM:
- 5 Snatches (Rx+: 115#/80#, Rx: 95#/65#, L2: 75#/50#, L3: 55#/35# )
- Air Squats for the remainder of the minute
Rest 4 minutes
6 Minute EMOM:
- 5 Cleans (Rx+: 155#/110#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
- Push-ups for the remainder of the minute
Score = # of Air Squats and Push-ups completed

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Workout of the Day - May 14, 2019

Skill
- Muscle-up Practice/Progressions

Conditioning
For time:
27-21-15-9:
- Calorie Row
- Thrusters (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
Then, no rest:
9-15-21-27:
- Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- Abmat Sit-ups
Time cap = 25 minutes

Core
3 Rounds (Not for time):
- 1 Minute Plank
- 30 Second Hollow Hold

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