Rx & Intensity Programming – Week of 5/31/21

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!


Tuesday

EMOM 6
5 Strict Presses
** Rest 2 mins **
10 rounds with a partner, You-Go-I-Go (5 each person) (8 min cap)
Partner 1: 13/10 Calorie Assault Bike SPRINT
Partner 2:  Plank Hold
** Rest 2 mins **
For time
50 Double DB Push Press
***Everytime you break, 8/6 Cal Assault Bike


Wednesday

5 Intervals Each for Time
10-8-6-4-2 Power [email protected],70,80,90,90+%
15 Box Jump Overs 24/20
15/12 Calorie Row
Rest 1:30 between intervals


Thursday

AMRAP 25
400m Run/500m Row/30 Cal Bike
1 Round of DB Hammer Curl “21’s”
20 Bulgarian Split Squats, 10 each leg
100m Farmers Carry


Friday

AMRAP 2
5 Double Unders
2 Wall Balls 30/20
1 Overhead Squats, 95/65
***Add 5 Double-Unders, Add 2 Wall Balls, Add 1 Overhead Squat each round
Rest 2 Mins
AMRAP 4
5 Double Unders
4 Wall Balls 20/14
1 Overhead Squats, 135/95
***Add 5 Double-Unders, Add 4 Wall Balls, Add 1 Overhead Squat each round
Rest 2 mins
AMRAP 8
5 Double Unders
6 Wall Balls 14/10
1 Overhead Squats, 155/105
***Add 5 Double-Unders, Add 6 Wall Balls, Add 1 Overhead Squat each round


Saturday

For time (18 min cap)
25 Sumo Deadlifts (205lbs/135lbs)
20 Strict Pull-Ups
50m Double KB Front Rack Carry (53lbs/35lbs)
20 Sumo Deadlifts
15 Strict Pull-Ups
50m Double KB Front Rack Carry
15 Sumo Deadlifts
10 Strict Pull-Ups
50m Double KB Front Rack Carry


Sunday
Go outdoors and use your fitness.


Intensity

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!


Tuesday

Program #1 (10)
AMRAP 10
6 Burpees
8/6 Cal Bike or 100m Run
10 Start Stop KB Swings

Program #2 (19)
4 Rounds – 1 min each; Rotate through…
Sit-Ups
Max Overhead Plate Hold, heavy as possible
Plank Pull-Thru, 1xDB/KB
Romanian Deadlifts, BB/2xDB/KB; build if desired
**1 min rest between rounds


Wednesday

Program #1 (10)
21-15-9
Pike-Ups on Box/Bench (Scale-Up: 7-5-3 Wall Walks)
Alt Leg V-Ups, L+R=1

Program #2 (20)
E5MOM x 4
45 sec Single Arm Front Rack Hold,L (1xKB/DB)
15 sec Single Arm Alt. Front Rack Lunges, L
45 sec Single Arm Front Rack Hold,R
15 sec Single Arm Alt. Front Rack Lunges, R
200m Run/15 Cal Bike/250m Row


Thursday

Program #1 (27)
AMRAP 7
2 Tire Flips
4 x 25m Shuttle Run/150m Row/300m Bike
Rest 3 min
In 7 min…
50 Burpee Pull-Ups
Max Box Jump Overs
Rest 3 min
AMRAP 7
16 Alt. Arm DB Snatch
8 Knees-to-Elbows


Friday

Program #1 (20)
8 min to complete…
105 Cal Bike/1400m Run/1750m Row
Rest 2 minutes
10 Rounds
20 sec Row/Bike SPRINT/2x50m Shuttle SPRINT
40 sec Light Paddle/Pedal/50m Walk
** Goal – Row: 90 to 100m; Bike: 6 to 8 Cals

Program #2 (8)
5 Rounds
10 Hollow Flutter Kicks, L+R=1
10 sec Side Holllow, left
10 Hollow Flutter Kicks, L+R=1
10 sec Side Hollow, right
10 Hollow Flutter Kicks, L+R=1
Rest 30 sec


Saturday

Program #1 (30)
500m Run/38 Cal Bike/600m Row
80 See-Saw Gorilla Rows, L+R=1
50 Knees to Elbow
80 Ball Slams
50 Lateral Weighted Box Step Overs
500m Run/38 Cal Bike/600m Row


Sunday
Go outdoors and use your fitness.

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