05.31.2016

We hope you all had a nice weekend , and took time to remember those who paid the ultimate sacrifice.  Thanks to everyone who came out and rocked Murph this past Saturday!

mmm

STRENGTH:
Back Squat
7-7-7-3-3-3

WOD:
5  rounds
12 Man Makers
1 Rope Climb
200 meter run

Rx+ 70#/53#
Rx 53#/35#

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05.27.2016

mu

THIS SATURDAY @ 0930
-Hero WOD “Murph” @ Jarboe Park
(301 Florida Blvd, Neptune Beach, FL 32266)

-We will have some food and refreshments but bring your own as well.
-Going to move the party to the beach immediately after the WOD is over

-Weight vests are first come first serve.
-All levels of fitness welcome as we can scale/modify the movements!

STRENGTH:
Bench Press
10-10-5-5-3-3-3

WOD:
3 Rounds for time
25 Situps
20 KBS
25 Double unders
100m Over head KB carry
(alternate arms as necessary)

Rx+ 70#/53#
Rx 53#/35#

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05.18.2016

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STRENGTH:
Power Clean
3-3-3-3-3-3-3

WOD:

200m out -Sled Pull
200m back -Sled Drag (backwards)
Rx+135/90#
Rx 90/45#

25 Kettle Bell Swings  RX+70/53#
RX+70/53#
Rx 53/35#

25  Wall Balls 20#/16#

5 Clean and Jerk
Rx+ 185/ 125#
Rx 135/95#

Optional Running WOD:
6X800M
(400M RECOVERY)
PACE: 3 Mile Goal
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05.17.2016

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STRENGTH:

Push Press

3-3-3-3-3-3-3

WOD:

50 Lunges (25 Each Leg) (with Plate)

50 Ground to Over head (45/25)

50 Push Ups (feet on plate)

100 x4 count flutter kicks
(With Plate over head)

400 Meter Run with Plate.

RX+45/25
Rx 35/15

Optional Running WOD:
20 MINUTE (Lactic Threshold Run)

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05.16.2016

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STRENGTH:
Front Squat

(3-3-3-3-3-3-3-3)

WOD:
3 Rounds for time

10 Burpees
3 Dead Lifts
3 Muscle Ups
400 Meter run

RX+ 365/235 +MU
RX 275/185 + 10 pU

(Optional Running Plan)

WOD:
12X200M at your mile-run pace
(On 3rd,6th,9th,12th run you should go 100% as hard and fast as you can)

COOL DOWN
1 MILE
STRETCH

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