Your workout of the day!
“You’ll miss the best things if you keep your eyes shut”
– Dr. Suess
“Essex”
AMRAP 18 min
Buy-in: 2,000m Row
2 Power Snatch
4 OHS
8 Box Jumps
115/85, 95/65, 75/55
– Weight should be that you can go Unbroken on all.
– 18m includes the 2K row.
– AMRAP after your row.
“Grow through your mistakes, and know that if you are patient redemption will find you”
-Zaan
Max set of Unbroken Push-ups.
– This is the first score in the 2min test.
– See below
2 Scores here:
1. Max Unbroken Push-ups
2. Max in 2 minutes
– At 3,2,1 GO – 2 minutes start and athletes begin push-ups.
– After completing a large unbroken set, the clock keeps going until 2min is complete. Athletes continue to get as many push-ups in the remaining 2 minuts.
2-3-4-5-6-5-4-3-2
Push-Press
– Build to heavy 6 Push-press coming from the floor.
– Deload / Drop sets after 6 back down to 2 reps
“Tug-o-war”
21-15-9
Lawnmower Row – DB/KB (each)
Ring Dips – Strict/ Kipping / Band Assist
Ring Rows
50/35
– Both arms do equal work on this Pull/Push combo. 21/21, 15/15, 9/9
– Can Kip the Dip
– Use Bench dips to scale
50 Barbell Curls
Every Break = 50 Bicycles
– Score is how many rounds it takes to complete.
– Less rounds the better.
“Waste No More Time Arguing What A Good Person Should Be. Be One.”
– Marcus Aurelius
15-12-9
Sumo Deadlift
Power Cleans
TTB / Hang Knee Raises
-Reduce weight – go into
12-9-6
Conventional Deadlift
Hang Power Cleans
Burpees
A) 135/95, 115/85, 95/65
B) Subtract -20#s from A
Spend 10min Working up to heavier than workout weight.
– Pick weight based on Power Cleans. Should be able to complete 10 unbroken reps when fresh.
– Break up as needed to maintain form.
– Sumos remain nice and tight.
– Take your time on the Power cleans
“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.”
– Marcus Aurelius
Snatch’n’Rope
50 DB Snatches
5 Rope Climbs
40 DB Snatches
4 Rope Climbs
30 DB Snatches
3 Rope Climbs
20 DB Snatches
2 Rope Climbs
10 SB Snatches
1 Rope Climb
50/35/20/16
– Alternating Snatches
Rope Climb Subs:
– 1 =1 Laying Hand-over-hand acends
– 6 ring rows = 1 Rope Climbs
1-Mile Run
Rest 3:00
800
Rest 3:00
400
For Time:
40-30-20-10
Push-ups
+
30 Air Squats
After each round of Push-ups is 30 Air Squats
Each component is a “round”
Rnd 1 = Mile
Rnd 2 = 800
Rnd 3 = 400
Rnd 4 = Little Metcon
Every 2min x 5 RNDs
150/100m Row Sprint
10 DBL DB/KB Push Press (35/50)
5 TTB
– Rest remain of 2min
– Score is your slowest time
– pick weight can do Push Press Unbroken.
Every 2min x 5 RNDs
15 Wall Balls
10 Push-ups
5 Pull-ups
– Rest remaining 2 min
– Score is your slowest time
“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson
Score Heaviest 3
Warm: 3-3-3
Work: 3-3-3-3-3
Every 2:00
With Partner – Stagger by 1 min
Partner A starts on 0:00
Partner B starts on 1:00
For Time:
50cal Assault Bike
Just go.
Foam roll the legs.
“Reasons > Goals”
50 DU + 25 Deadlifts
50 DU + 20 Power Cleans
50 DU + 15 Push Jerk
50 DU + 10 Overhead Squats
50 DU + 5 Burpees over the bar – lateral
155/105, 135/95, 115/85, 95/65
– Pick a load based on the Push Jerk. Should be able to do this weight in 2-3 sets.
– DUs scale to 100 Singles
– Doing DU attempts, take no longer than 1:00
Scale:
KB Deadlifts
KB Clean
KB Push Press
Goblet Squats
“True happiness is to enjoy the present, without anxious dependence of the future”
– Seneca
Every 3:00 x 10 RNDs
15/12 Cal Row
15 Sit-ups
Score = Slowest Round
“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”
~John F. Kennedy
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
–Standard movement scaling options are–
Run: Row 2000/1600 // Bike 120c/96c
Pull-Ups: Ring Rows
Push-Ups: Knee Push-Ups
Squats: Squats
–Volume scaling options look like–
1/3 “MURPH”
33 Pull-Ups
66 Push-Ups
99 Squats
11 RNDs of 3/6/9
1/2 “MURPH”
50 Pull-Ups
100 Push-Ups
150 Squats
10 RNDs 5/10/15 or 5/5/5/15
3/4 “MURPH”
75 Pull-Ups
150 Push-Ups
200 Squats
15 RNDs of 5/10/15, or 5/5/5/15
