MURPH IS COMING!
THE CHALLENGE OF THE MONTH IS COMING …
-3 DAYS AT THE D-DAY
“Esistono epidemie di ogni ordine; il gusto dello sport è un’epidemia di salute”
Jean Giraudoux
THE CHALLENGE OF THE MONTH IS COMING …
-3 DAYS AT THE D-DAY
“Esistono epidemie di ogni ordine; il gusto dello sport è un’epidemia di salute”
Jean Giraudoux
Warm-up:
5 minuti practice double unders; tnen
30 reps each
Jumping jacks
Box jumps
Walking lunges
Knees to elbows
Squats
Mobility & Skills
Hand Stand Push Ups – Pistol (Box or Band)
A) 8′ AMRAP
200 mt Run
20 Pistols
2′ Rest
B) 8′ AMRAP
200 mt Run
Max Handstand Push Ups
Score : Total reps of Pistol + Handstand Push Ups
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Warm Up
2 rounds of
30 ankle roll outs per side
20 mt Bear Crawl;
10 mt Inch Worms.
5 4-point squats.
10 Hip circles per side.
10 PVC good mornings.
10 Toe To Bar
60 Single Unders.
Skills & Mobility
Pose Running
Run
Every 2:00 complete 6-10 x 200m repeat.
Rest for time remaining, perform until pace or form deteriorates
Advanced: Keep 200m within 2-3 Seconds
Intermediate: 3-5 Seconds
Beginner: 5-8 Seconds
Warm-up:
5′ Practice Double Unders; then 2 rounds of
10 V-Ups
20 Back extensions
30 Push-ups Hand Release
40 Squats
Mobility & Skills
Clean Warm Up – Kipping – Chest To Bar
5 Rounds
Each round is 2 minutes
5 Chest To Bar
Max reps Hang Squat Clean #60/40
Rest 45 sec between rounds
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Warm-up
10 min Practice Double Unders
Then, 2 rounds of
20 mt Walking lunge
10 Knees to elbows
30 Mountain climbers
Mobility & Skills
Kb Swing
5 Rounds For Time
21 KB swing #24/16
Run 300m
Warm-up: 2 rounds
Run 200 mt
10 mt Inch worms
20 mt Bear Crawl
30 Jumping jacks
40 sec Hollow Rock
Skills & Mobility
Pull Ups/Ring Row – Push Ups – Squat
BENCHKARK WOD ” CINDY “
As Many Rounds as Possible (AMRAP) in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
DAY OFF!
Credo fermamente che l’ora più bella per ogni uomo, la completa realizzazione di tutto quello che gli sta più a cuore, sia il momento in cui, avendo dato l’anima per una buona causa, egli giace esausto sul campo di battaglia. Vittorioso.
( Vince Lombardi )
Read MoreIT’S TIME TO WEEKLY CHALLENGE!!!
Warm Up
800 mt Jog;
3 rounds
10 Walking lunges
10 Pogo hops
10 PVC good mornings
10 Cossack lunges
Mobility & Skills
Squat Therapy – Low Back – Hip – Shoulder
” CARSE “
21-18-15-12-9-6-3 Reps for Time
Squat Clean #43/30
Double-Unders
Deadlift #80/60
Box Jump #60/50
Begin each round with a 50 meter Bear crawl
Warm-up: kettlebells
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
Mobility & Skills
Burgener Warm Up – Jerk
Rest as needed between efforts
Snatch 2-2-2-2x @ 75% 1RM
Jerk 2-2-2-2-2x @ 80% 1RM
Clean high Pull 3-3-3x @ 90% 1RM
Back Squat 2-2-2-2x @ 90% 1RM
Warm-up: 2 rounds
Run 200m
10 Toes to bar
20 Back extensions
30 Push-ups
40 Squats
Mobility & Skills
Double Unders – HandStand Push-Ups
A) BENCHMARK WOD
” Annie “
5 Rounds For Time,
50-40-30-20-10 reps
Double unders
Sit-Ups
Rest 1:1
B) Max reps in 12 minutes
HandStand Push Ups