Category Archives: Workout of the Day

Friday

A.
ten sets:
power clean + hang clean

B.
Option 1
for time:

9-7-5

power clean (205/145)

ring muscle-up

OR…

Option 2
for time:

15-10-5

power cleans (155/105)

30-20-10 ring dips

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