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