May 2023

6:30-9 am Deadlift3-3-3-2-2-1-1-1

6:30-10 am*note extra gym time * “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 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’d named it “Body Armor”. From here on it will be referred

8-9 am We will be running Murph on Monday for an extended time; 6:30-10 am. For time, partition any way:Run 1 mile100 toes-to-bars Scale:800 m, 50 hanging knee raises

6:30-9 am For 30 minutes complete:3 squat cleans on the odd minutes10/13-calorie row on the even minutes ♀ 125 lb ♂ 185 lb Scale:For 20 minutes complete:3 squat cleans on the odd minutes7/12-calorie row on the even minutes ♀ 55 lb ♂ 75 lb

6:30-9 am 5 rounds for max reps of:1/2 bodyweight shoulder pressesPull-ups Scale:5 rounds for max reps of:Empty barbell shoulder pressesRing rows

6:30-9 am 5 rounds for time of:10 deadliftsRun 200 meters15 push-ups ♀ 155 lb ♂ 225 lb Scale:4 rounds for time of:10 deadliftsRun 200 meters15 elevated push-ups ♀ 75 lb ♂ 115 lb

8-9 am For time:50 box jumps50 jumping pull-ups50 kettlebell swings50 walking-lunge steps50 knees-to-elbows50 push presses50 back extensions50 wall-ball shots50 burpees50 double-unders ♀ 20-in box, 12-kg KB, 35-lb push press, 14-lb ball♂ 24-in box, 16-kg KB, 45-lb push press, 20-lb ball Scale: Dirty 30 Further scale? Soiled 20?

6:30-9 am 20 minute EMOM2-4 movements of a skill you need to work. Cleans? Deadlifts? Push press? Jerk? Kipping pull-up? Muscle up?You pick it, Eric will help you improve your skill!

4 rounds for time of:20 pull-ups40 push-ups60 squats OR 4 rounds for time of:20 handstand push-ups40 pull-ups60 single-leg squats, alternating legs Beginner Option:4 rounds for time of:10 jumping pull-ups20 knee push-ups30 squats

6:30-9 am Front squat1-1-1-1-1-1-1-1-1-1 Scale:Lighten load, work on mechanics3-3-3-3-3-3-3