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Front Squat Every 2:00 x 5 sets: (week 2 of 3) 5 Front squats @ 75-79% of your 1rm Then…. 10 Rounds: 1:00 Work / :30 Rest 6 Alternating Dumbbell snatch 20 Double unders (40 Singles) AMRAP Burpee to Target

8a/9am/10am Classes. For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run Rx+ 20/14# vest In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. Use the first mile as a warm up!! You should come in from the run feeling fresh and…

Memorial Weekend schedule: Saturday May, 24th: “Murph” Classes 8a -9a-10am Sunday May, 25: Closed. No. Classes Monday May, 26: Closed. No Classes Snatch Every :90 x 6 sets: 1 Snatch pull + 1 Power snatch + 1 Squat snatch Snatch Build over the six sets to a “heavy” with no misses. Keep your hands on…

Memorial Weekend schedule: Saturday May, 24th: “Murph” Classes 8a -9a-10am Sunday May, 25: Closed. No. Classes Monday May, 26: Closed. No Classes ——- 35:00 AMRAP 50 Situps 50/40 Cal Row 50/40 Cal Bike 50m Suit Case Carry on R – down/back 1x 50m Suit Case Carry on L- down/back 1x 50m Single Arm OH KB…

3rds 10/8 cal 5 strict pull-ups / ring rows 10 Up downs Then.. Deadlift Every 2:00 x 5 Sets Set 1: 10 Deadlift @ 50% Set 2: 8 Deadlift @ 55% Set 3: 6 Deadlift @ 60% Set 4: 6 Deadlift @ 65% **Set 5: 10 Deadstop Deadlifts @ 40-50% This is week 1, set…

Memorial Weekend schedule: Saturday May, 24th: “Murph” Classes 8a -9a-10am Sunday May, 25: Closed. No. Classes Monday May, 26: Closed. No Classes Every 1:15 x 6 sets: (week 2 of 3) Odd: 10 Incline dumbbell bench Even: 10 Rear delt Then…. 12:00 AMRAP: Buy In: 800m Run AMRAP In Remaining 12:00 2-4-6-8, continue adding 2…

Memorial Weekend schedule: Saturday May, 24th: “Murph” Classes 8a -9a-10am Sunday May, 25: Closed. No. Classes Monday May, 26: Closed. No Classes —— Front Squat (5 x 5) Every:90 x 5 sets: (week 1 of 3) 5 Front squats @ 72-77% of your 1rm Your legs should feel strong as we start to build up…

Get as far as possible in 35min… 200m run 70 Double-Unders 200m run 60 Air Squats 200m run 50 Abmat Sit-Ups 200m run 40 American KB Swings 200m run 30 Bench press 95/65 200m run 20 Ring rows 200m run * When you finish, go back through AGAIN with 12/9 Cals on the assault bike…

Memorial Day Murph: Next Saturday. 3 Sets: :30 Sec Row 5 Scap Pull Ups 10 double unders 5 Wall balls 10 Dumbbell lat pullovers 12 Barbell Curls 15 Banded crunch Then… For time: 10 Toe to bar/ bar muscle ups 20 Wall-balls 10 Toe to Bar 20/15 Cal Bike 100 double unders (150 singles) 20/15…

Every 2min x 6 10 hang muscle clean 10 hang squat clean 10 push press Then… Clean and Jerk (6 x 3) Every :90 x 6 sets: 1 Clean pull + 1 Power clean + 1 Clean & jerk Then…. 6 Sets: :90 sec work/:60 rest (15 Min Total) Odd : 200m/150m Run Max rep…