Warmup: 250m Row
11 Good Mornings w/ PVC
11 Straight Leg Deadlifts - bar only
11 Tuck Jumps
(2 rounds)
11 Good Mornings w/ PVC
11 Straight Leg Deadlifts - bar only
11 Tuck Jumps
(2 rounds)
WOD:
"Grace"
30 Clean and Jerks
Men - 135lbs, 95, 55
Women - 85lbs, 65, 45
Confirming another rumor: YES...Murph is going to happen Saturday! :-)
ReplyDeleteMore on Murph:
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 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.
First posted 18 August 2005:
■1 mile Run
■100 Pull-ups
■200 Push-ups
■300 Squats
■1 mile Run
For time.
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.
Warm Up = 3 rounds
ReplyDeletestep ups 10 each leg
arm circles 10 front 10 back
3 ring pullups
3 ring knee to elbows
WOD = 6 rounds
50 (maybe 75) meter sand (beach) run
15 burpees
Billie Jo time = 15:28 6 rounds
Mac = 4 rounds burpees(4,5,7,8) 11:42
finished with 3 sets of 15 dips
3 20 sec. handstands
;-)
Did this with #55, 3:26ish. Could have gone heavier, but training for trail run, so do not want to overdo it!
ReplyDeleteKids have first swim meet Saturday in Jax, hate to miss Murph!
Nice LT and Billie Jo! (o.k....Mac too) LT - smart thinking with backing off prior to any event you really want to excel at! :-) Billie Jo - I know you haven't forgotten about our AMRAP WOD's. Right?
ReplyDeleteDo you have a LOG you can drag on the beach? Approx 75lbs? Would also like to see a Overhead Snatch grip LOG Walk on the Sand. 50lbs. :-)