WOD

Workout of the Day and Specialty Class Programming

saturday, june 24, 2017

"Murph"

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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

 

POWER HOUR

 

Hatch Make Up 

-OR-

6x8 front rack step ups per leg

3x 45 second wall squat hold

3xME ring row

tabata push up

 

 

ENDURANCE

 

3 rounds of:

800m run

rest 60 seconds

200m run

rest 60 seconds

 

 

wednesday, june 21, 2017

AMRAP in 15 minutes of:

20 DB snatch alternating arms 50/35

20 steps walking lunge w/DB in front rack

50 double unders

 

POWER HOUR

 

Hatch Week 8, Day 1

4x8 DB bent over row

3xME DB strict press

 

POWER HOUR

 

5 sets of:

2 squat clean+2 jerks

3 sets of: power clean+hang squat clean+jerk

then,

EMOM for 8 minutes of:

2 squat cleans+1 jerk

rest 1 minute

then,

EMOM for 8 minutes of:

squat clean+jerk