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Murph

WOD: Monday, May 9, 2022: Clean & Jerks

Strength:

Every 1:30 x 7 sets of:
2 Power Clean + 1 Jerk

*Build up to a Moderate-Heavy weight.

Workout:

For Time:
2:00 Work / 1:00 Rest of:
12/10 Calories on Bike
Max Clean & Jerk with time remaining, 
Until 40 reps are completed.

rx: (185/135)(135,95)

Extra Credit Murph Prep:

Conditioning:
3 sets of: 800 M Run
2:00 Rest between sets

Strength:
For Quality:
50 Pull Ups
100 Push Ups
150 Air Squats

WOD: Monday, May 9, 2022: Clean & Jerks Read More »

Honor Lt. Michael “Murph” Murphy on this Memorial Day 2019

METCON:”Murph”For time:1 Mile Run100 Pull-ups200 Push-ups300 Air Squats1 Mile RunRx+:(Wear a 20/10# Weighted Vest)This workout isn’t about your time, your strategy, or your “RX” ability  – instead this is a workout to remember the hero that the workout is recognizing. In this case, the hero is LT. Michael P. Murphy who was killed in action in Afghanistan on June 28th, 2005.

Honor Lt. Michael “Murph” Murphy on this Memorial Day 2019 Read More »