23 Minute AMRAP
Partner You Go, I Go
10 Power Cleans 135/95#
10 Tall Box Jumps 31/24″
10 Toes to Bar
10 HSPU
200m Row
Sweat Class
18 minute AMRAP:
Teams of 2
You Go, I Go
10 Push Press
10 Hang Power Clean
10 Box Jumps
20 Double Unders
Core and Mobility Work
4 Rounds:
400 Meter Run
4 Ring Muscle-Ups
40 Double-Unders
*Sub Pull-ups and Dips for MU
REMINDER, NO CLASS TODAY.
ENJOY DUVALL DAYS, RUN IN THE 5K ON SUNDAY OR
GO EAT PANCAKES AT THE FIREHOUSE.
Bench 3×5
Skill Work
and Mobility
Today is your chance to come in and work on mastering a new skill.
Strength
Back Squat 5×5; across at 70% of 1 RM
Conditioning
5 Rounds for time
Run 200 or Row 250m
15 Burpees
15 Wall Balls
15 Kettle Bell Swings
Sweat Class
Same conditioning WOD as above
LAUREN
Run 400m
5 Bar Muscle Ups
Run 200m
15 OH Squats 95/65#
400m Run
30 Situps
400m Run
15 OH Squats
Run 200m
5 Bar Muscle Ups
*scale as needed
6 Rounds of AMRAP 2:
30/20 Calorie Row
Max Power Cleans 185/135# 135/95# in Remaining Time.
Rest 2:00 between rounds.
3 Not for Time Sets of:
10 Good Mornings
20 Weighted Sit ups
2 minutes of Double unders
rest 2 minutes
2 minutes of Double unders
Sweat Class
Chelsea
EMOM as long as possible
or 30 minutes
5 Pullups
10 Pushups
15 Squats
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.
http://themurphchallenge.com/ltmichaelpmurphy/
