Rx

Monday

“Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
** Weighted vest, if available: 20/14

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

ENJOY YOUR MEMORIAL DAY!

(more…)

Rx

Monday

Every 2:30 for 8 rounds
2 Back [email protected]%+

AMRAP 7
25ft Double DB front rack walking lunges, 2×50/35
6 DB Burpees

(more…)

Rx

Monday

E3MOM x 5
3 [email protected]%
15 HEAVY Russian Kettlebell swings, Athletes choice

4 Rounds for time
200m Sandbag Run, Athletes Choice
15 Sandbag Squats, Same sandbag as the run
12 Kettlebell Hang Snatches, 35/26

(more…)

Rx

Monday

Every 1:30 for 20 rounds
1 power snatch+1 Squat snatch+1 Overhead squat

(more…)

Rx

Monday

E3MOM x 6
5 [email protected]%
25 Banded Glute Bridges

9 min Up Ladder
5 Russian KBS, 72/53
5 Ab Mat Sit-ups
10 Double Unders
Add 5-5-10 each round. (i.e. 5-5-10, 10-10-20, 15-15-30, etc)

(more…)