B. AMRAP in 16 minutes of: 100m Hill Sprint 100m Downhill Walk
Walk at a pace that will allow you to push hard on the sprint. No running or jogging. In contrast, sprint at a pace that will make you want to walk each 100m effort.
B. Last done: 11/10/16 “Pull, pull” Six rounds for reps of: 30 Seconds of Rowing for Calories 30 Seconds of Rest 30 Seconds of Chest to Bar Pull-ups 30 Seconds of Rest
A. In teams of two, with only one person working at a time, complete the following for reps: 3 minutes of KBS (53 / 35) 3 minutes of Burpee Box Jumps (facing) 3 minutes of Toes to Bar 3 minutes of 50m sprints
3 minutes rest
3 minutes of 50m sprints 3 minutes of Toes to Bar 3 minutes of Burpee Box Jumps (facing) 3 minutes of KBS (53 / 35)
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.
11:30 AM CLASS ONLY TODAY
Choose one of the following:
A. “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run
Partition the reps as needed.
B. Team Version With 2 or 3 people: 1 Mile Run 100 Pull-ups 200 Pull-ups 300 Squats 1 Mile Run
All teammates run, but can break up the pull-ups, push-ups and squats however they choose.
C. Half “Murph” 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run
Stoked to watch the Central Regionals at the Music City Center with you guys this weekend!
CF GAMES REGIONALS/MEMORIAL DAY WEEKEND SCHEDULE
FRIDAY: Class: 6:00 AM Open Gym: 7:00-11:30 AM Class: 11:30 AM Open Gym: 12:30-3:30 Class: 3:30 Class: 4:30 Class: 5:30
SATURDAY Open Gym: 7:00-9:00 AM Class (Murph): 9:00 AM Class (Murph): 10:00 AM
SUNDAY: Open Gym: 8:00 – Noon
MONDAY (Memorial Day): Class (Murph): 11:30 AM
Workout of the Day
A. Working solo or: In teams of two, with only one person working at a time, complete as many rounds and reps as possible of: AMRAP in 12 minutes of: 10 Kettlebell Swings (53 / 35) 8 Thrusters (95 / 65)
Rest 3 minutes, then:
B. AMRAP in 12 minutes of: 10 Deadlifts (165 / 110) 8 Burpees Over the Bar
*Partner A will work for 1 minute, then partner B will work for 1 minute, picking up where each partner left off. If you work solo, work 1 minute, then rest 1 minute.