Friday 06.01.12

Squat
5-5-5+ (65/75/85% T-RM)

For time:
Start with 5 Muscle ups
3 rounds of couplet:
21 Wall Ball (20/14#)
21 GHD Sit ups
then, 5 Muscle ups

Accum. 60 sec Knee Raise

Thursday 05.31.12

Big pull!! 

Bench
5-5-5+ (65/75/85% T-RM)

7 rounds for time:
3 Power Cleans (65-75% 1RM)
5-10-15m Shuttle Run

Weighted Pull ups
3-3-3 (5-5-5 BW)

Wednesday 05.30.12

Press
5-5-5+ (65/75/85% T-RM)

AMRAP 12 min:
15 Double Unders
10 Toes to Bar
5 Handstand Push ups

Tuesday 05.29.12

Deadlift
5-5-5+ (65/75/85% T-RM)

4 rounds for time:
250m Run
15 Box Blast*
15 Push ups
*one foot on box, one foot off.  Jump and switch feet

Flexibility Work:
PNF Hamstring

Monday 05.28.12

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 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'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.
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.