5 Rounds For Time 9 Hang Power Cleans (135/95) 12/10 Calorie Row 9 Shoulder to Overhead (same bar) 30 Double Unders Accessory 3 x 1:00 Weighted Plank 1 Minute rest between Feeling beat up from Murph? Come in and just “move” with a day of active recovery. “Post Murph” Active Recovery WOD 5 Rounds for...Read More
LT. Michael P. Murphy United States Navy (SEAL) May 7, 1976 – June 28, 2005 LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were...Read More
AMRAP in 20 minutes Row 50/40 Calories (buy in) in remaining time 12 Burpees 12 Hang Power Cleans (115/75) 12/10 Calorie Row 24 Walking LungesRead More
Partner Chipper 3 Rounds for Time 40 Pull-ups 30 Dumbbell Clean and Jerks Alternate every 5 (50/35) 40 Wall Ball Shots (20/14) 30 Synchro Burpees cap 30 minutes / one athlete works at a time (except burpees)Read More
Primer / Warm-up Pause Front Squat 5×1 build to and stay around 50-60% Between sets complete :15 Sandbag Hold (5) 2 minute rounds of 3 Burpees 10 Front Load Sandbag Squats (100/75) 100′ Carry and Load Row Max Calories in remaining Time *rest as needed between score is total calories over the 5 roundsRead More
Strength Build to a heavy set of 5 Dead lift 5,5,5 Conditioning For Time 21-15-9 Box Jump Overs (24/20) Pull-ups Dumbbell Snatches (50/35) (alt every rep) Read More
If you miss, or take off a round, come back in next round! Count total rounds completed over the 30 minutes for your score. Shorten the running distance if needed, good luck!! “Coop’s Challenge” Every 3 minutes for 10 rounds Run 400M 10 burpees Scaled Every 4 minutes for 10 roundsRead More
In this ascending triplet, your jerks increase by 2 each round while your muscle ups increase by 1. Double Unders stay constant at 25, climb as high as you can in 10 minutes counting total reps. Back Squat Take 15 Minutes to build to a Heavy Back Squat Triple 5,5,3,3 AMRAP in 10 minutes 2...Read More
