Monday

Half-Murph; if you have a vest, wear it.
For time
800m run
10 Rounds of Cindy
1 round is
5 pull ups
10 push ups
15 air squats
800m run

Athlete’s planning to adjust/modify reps for Full-Murph on Memorial day,
it is suggested to complete 5 rounds of Cindy.

Tuesday

Wednesday

E2MOM x 6
16 Barbell Back Rack/2xDB Step Back Lunges, 8 each leg; moderate

E3MOM x 6
21 Wall Balls, 20/14
14/11 Calorie Bike
6 Double DB Box Step Up-Overs. 24/20; 50s/35s

Thursday

AMRAP 5
25m Forward Sled Drag, heavier than last time
25m Backward Sled Drag
** Rest 2 mins**
AMRAP 5
Max Burpee Sandbag Wall-Overs
** Rest 2 mins**
AMRAP 5
8 Sledgehammer Tire Hits
5 Tire Flips
** Rest 2 mins**
AMRAP 5
15 HEAVY Russian Kettlebell Swings
15 AbMat Sit-Ups
** Rest 2 mins**
AMRAP 5
50m Sandbag Bear Hug Carry
10 Sandbag Deadlifts

Friday

EMOM 10
200/175m row SPRINTS (i.e. ALL out effort)

E2MOM x 8
For weight
1 Bear Complex; building.
A Bear complex is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

For Intensity
1 Bear Complex, light/moderate
20 Alt. Leg V-Ups

Saturday

EMOM x 35
1. 50 Double/80 Single Unders
2. 30 Penguins
3. 20 Supermans
4. Plank
5. 5 Strict Pull-Ups

Sunday

Go outdoors and use your fitness.