Murph

Saturday 22.11.14 “Murph” In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.   For time: 1.6km run 100 pull ups 200 push ups 300 squats 1.6km run Rx – men wear a 20lb vest, ladies wear...

FRAN

Saturday 19.7.14 A: 1RM Cluster B: “FRAN” 21-15-9 Thrusters at 50% of A (Rx 42/30) Pull-ups – no bands today, it is either kipping pull-ups or ring rows

Handstand practice and a spicy little number

Friday 20.12.13 A: Handstand skill work Freestanding Walking HSPU volume (3-7 reps EMOM for 10 min, try to keep the number of reps consistent throughout) B: For time (14 min cap): 60 jumping squats 50 sit-ups 40 push ups 30 T2B 20 push press (60/40kg) 10 over the bar...

2RM hang snatch, double unders and burpees

Tuesday 17.12.13 A: Work up to a 2RM hang snatch (knee) B: 4 rounds of: 25 double unders 3 burpees -then- 3 rounds of: 12 ring dips 8 strict pull-ups -then- 4 rounds of: 25 double unders 3 burpees   Post loads, times and training notes to...

Smash Clash Prep and some burpees

Friday 6.12.13 A: Smash Clash movement prep B: Handstand development wall freestanding kipping HSPU walking C: “Kamikaze” 50 burpees for time. This is crash the bus workout, you only have five minutes to complete these with the majority of people doing it...