Category Archives: Workout of the Day

Memorial Day – May 27, 2004

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.

Start and finish with a mile run. Partition the pull-ups, push-ups, and squats as needed. If you’ve got a twenty pound vest or body armor, wear it.

Friday

A.

snatch skills & drills

B.

12 min amrap:

3-6-9-12-15-18…and so on up the ladder

power snatch (95/65, 75/55)

burpee CTB pull-up (use pull-up bar 6” above max reach)

Thursday

A.
15 mins to build to a 1RM close grip bench press

B.

2 sets of max reps at 75-77% 

C.

for time:

400m run

40 hang DBS (50/35)

40 single arm DB push press (50/35)

400m run

40 single arm alternating devils press (50/35)

40 single arm DB push press (50/35)

400m run

Wednesday

3 sets, every 5 mins, (3 sets of each – 6 total work intervals) 

each station for time:

station 1 – 1000m row

station 2 –

three rounds of:

   4 deadlifts (225/155)

   6 bar facing burpees

   8 TTB

Thursday

A.
build to a 90-95% close grip bench press

B.

2 sets of max reps at 70-75% 

C.

for time:
100 DUs
40 DB push presses (50/35)
1000/800m row
40 DB push presses (50/35)
100 DUs

Wednesday

A.

deadlift

3 sets of 2, 3 sets of 1

lower every rep, no dropping, take advantage of the eccentric!

B.

for time:

3 rounds:

12 power cleans (135/95)

8 Box Jump Overs

2 rounds:

8 power cleans 

8 Box Jump Overs

1 round:

4 power cleans 

8 Box Jump Overs