Monday, May 30, 2022 @ 8:30 am (first heat at 9:00 am)
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
For time: 1 mile run * 100 pull ups * 200 push ups * 300 squats * 1 mile run
(There will be scaling)
STRENGTH: Strict Pull Ups
1 set max strict pull ups
Rest 2 minutes, then EMOM for 3 sets,
3-4 reps @ 30% of max number pull ups completed
WOD: AMRAP 6:00
1,000/800 Meter Row
12 x Front Squats
Max Burpees Over the Bar
AMRAP 6:00
1,000/800 Meter Row
12 x Front Squats
Max Burpee to a Target
AMRAP 6:00
1,000/800 Meter Row
12 x Front Squats
Max Burpee Pull-ups
AMRAP 6:00
1,000/800 Meter Row
12 x Front Squats
Max Burpee Box Jump
Score = total combined burpee reps
WOD: With a partner, for time,
6 rounds
5 x double dumbbell clean and jerks
8 x burpees
Into,
4 x 200 m row – alternating, each do 2
4 x 400 m run – alternating, each do 2
4 x 200 m row – alternating, each do 2
Into,
6 rounds
8 x burpees
5 x double dumbbell clean and jerks
*Movements performed as You Go – I Go. Each do total reps and total rounds.
STRENGTH: Back Squat
4 sets of 4 reps @ 65-70%
Pause on reps 1 and 2, reps 3 and 4 are normal tempo
WOD: AMRAP 15:00
21 x Abmat sit-ups
15/12 Calorie row
9 x Dumbbell thrusters
*
SKILL: EMOM x 12:00
EVEN = 6 x bar muscle ups
ODD = 8 x pistols, 4 per leg (no alternating)
WOD: For time,
60 x kettle bell swings
30 x pull ups
600 m run
50 x kettle bell swings
20 x pull ups
400 m run
40 x kettle bell swings
10 x pull ups
200 m run
STRENGTH: Squat Clean EMOM
Min 0, 1, 2, 3 = 3 reps @ 60-65%
Min 4 = REST/CHANGE WEIGHT
Min 5, 6, 7, 8 = 2 reps @ 65-70%
Min 9 = REST/CHANGE WEIGHT
Min 10, 11, 12 = 1 rep @ 80%
Min 13 = REST/CHANGE WEIGHT
Min 14 = MAX REPS AT WEIGHT FROM MINUTES 0-3 (60-65%)
WOD: 3 rounds for time [20 Minute Cap]
30 x Lateral Barbell Burpees
20 x Hang Power Cleans
100 x Double Unders
Rest 1 Minute Between Rounds
