Monday 140526
There will be one class today at 9:00am. All other classes are canceled.
“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.
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.
Post time to responses.
Compare to May 27, 2013.
Saturday 140524
5 rounds for time of:
11 back squats (Men 185#, Women 125#)
7 strict burpee pull-ups
400-meter run
During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
Post time to responses.
There will be one class offered on Memorial Day at 9am.
Friday 140523
In front of a clock set for 16 minutes:
4 Minutes of clean & jerks (Men 135#, Women 95#)
4 Minutes of rowing for calories
4 Minutes of GHD sit-ups
4 Minutes of triple unders
Athletes choice of order.
Post reps for each exercise and total for all four to responses.
Thursday 140522
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull (Men 75 lbs, Women 55 lbs)
Push jerk (Men 75 lbs, Women 55 lbs)
If bar is dropped, there will be a 10 lateral jumps over barbell penalty before continuing.
Post time to responses.
Compare to January 7, 2014.
