20140528

3 RFT

15 thrusters
15 pull-ups
15 box jumps

James; 8:47
Grabski; 10:00
Phillips; 11:19
Hart; 11:38
Qureishi; 14:15
Bender;
Princeton; 19:40

Week of 26-30 May

Mon, 26 May

5x5 Squat

20min, OTM

5 Pushpress

10 Pushups

15 Airsquats

 

Tues, 27 May 14

20 minutes - 

Even minutes 1 lap around the track;

Odd minutes  10 Burpees:  if you do not finish reduce the burpees

Wed, 28 May 14

 3 Rounds of:

15 Thrusters (95/65#)

15 Pullups

15 Box Jumps (24/20″)

Thurs, 29 May

Team relay run on the track w/ pushups and situps

Fri, 30 May 14

Wile E. Coyote

3 rounds of:

60 Double Unders

30 Wall Balls (20, 14#)

15 Deadlifts (225, 165#)

20140522

Team Murph Event
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run
You can break up the pull ups, push up and squats as needed, but you must start and end with the 1-mile runs. One Team mate works at at time.

Team	Time
Creekmore / Grabski	31:38
James / Princeton	33:25
Phillips / Penafiel	35:00
Pichardo / Qureishi	35:45

20140520

Tuesday 20 May 2014

Mighty Mouse*

1000m Row or 800M run but try to make it work so we can all row
15 Clean and Jerks (135, 95#)
100 Sit-ups

James: 22:30
Hart: 25:55
Lybbert: 27:52
Pichardo: 27:52
Clarke: 29:58
Creekmoore: 32:20 (sub with 25Toe to Bar)
Qureishi: 33:00
Princeton: 34:04

Week of 19-23 May

Monday 19 May 2014

3x3 Bench followed by a burnout set at 135

4 rounds 400M sprints
Take 3 minutes to run 400M (2.5 laps) and use remaining time to rest.
 

Tuesday 20 May 2014

Mighty Mouse*
1000m Row or 800M run but try to make it work so we can all row
15 Clean and Jerks (135, 95#)
100 Sit-ups

 

Wednesday 21 May (weather says it will be close to 80 and sunny) Outdoor Circuit

 
Thursday 22 May 2014
Team Murph (Teams of 2)
with memorial day coming on Monday we should do the original Hero WOD, we could get silly and bring in vests, I can get one for you
1 mile run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile run

Friday 23 May 2014

Black and Blue
5 rounds of:
10 Power Cleans (135, 95#)
10 Burpees

20140514

Cardio Triathlon
row 5 min
bike 5 min
run 5 min
row 5 min
bike 5 min
run 5 min
record distances

	Run (mile)	Row (Meter)	Bike (mile)
James	1.52	2600	2.4
Princeton	1.21	2068	2.39
Qureishi	1.16	2408	2.49
Grabski	1.08	2600	2.49

20140513

Tuesday, 13 May

Hero Workout Whitten (we may do this all upstairs)

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 1 laps
22 Burpees
1/2 lap
 22 Wall ball shots, 20 pound ball
1/2 lap

James	34:57
Phillips	39:20
Clarke	41:54
Qureishi	44:40
Grabski	45:00
Creekmore	42:15
Barrett	44:49
Lybbert	43:06
Penafiel	43:50
Pichardo	43:15
Lunasin	48:16

Week of 12-16 May 14

Monday, 12 May 

Team Cindy

For 30 minutes partners alternate:

5 Pushups

10 Pushups

15 Air Squats

Tuesday, 13 May

Hero Workout Whitten (we may do this all upstairs)

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters (2 laps)
22 Burpees
22 Wall ball shots, 20 pound ball
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.

Wed, 14 May

Outdoor Circuit

TBD

Thursday, 15 May 

Running tabatas

2 min running clock: 30 seconds work, run a lap; 2 min between exercises

4 rounds pushups

4 rounds situps

4 rounds Air squats

Friday, 16 May 

EMOM 10 rounds

7 Thrusters

7 Pull ups

1 Burpee

20140505

5 May 2014

“Victoria”
5 Rounds For Time
10 Thrusters 95/65
14 Box Jumps 24/20...
12 Sumo Deadlift High Pulls 95/65
12 Burpees
27 Kettlebell Swings

 

Name	Time
Hart	25:32
Lybbert	27:07
James	29:00
Phillips	29:45
Creekmore	Injured (Heart)
MAJ Q	33:38
Grabski	34:48
Josh	34:10
Bender	31:10 (4 Rounds)
Clarke	39:10
Brooks	39:11
Princeton	No time

Week of 5-9 May

Monday, 5 May

“Victoria”

5 Rounds For Time

10 Thrusters 95/65
14 Box Jumps 24/20
12 Sumo Deadlift High Pulls 95/65
12 Burpees
27 Kettlebell Swings

Tuesday, 6 May

Outdoor circuit as a team (teams of two)
25 Minutes
10 tire flips
20 burpees
1 lap around the MCC

Wednesday, 7 May

4 mile partner relay run, every mile each person does 10 push-ups and 10 sit-ups

Thursday, 8 May

Spartacus Workout

Friday, 9 May

10,9,8,....1
Bumbell Bench / Pull-up Ladder

 

20140502

Fight Gone Bad (Kinda)

3 rounds
Burpees
Pull-ups
Kettlebell Swings
Sit-ups
Push Press @75 lbs

1 minute each exercise with a running clock

Name	Burpees	Pull-ups	K-Bell Swings	Sit-ups	Push Press	Total
Lybbert	45	35	75	68	44	267
Barrett	46	55	50	65	43	259
Clarke	27	26	56	123	89	321
Lunasin	21	14	40	85	51	211
Velez	44	44	66	77	65	296
Hart (CPT)	39	44	98	124	70	375
Phillips	55	60	86	93	64	358
Brooks	60	46	74	73	66	319
Creekmore	57	54	54	75	64	304
Princeton	53	28	57	78	37	253
James	61	65	70	105	74	375