Make up / Active Recovery
A. 8 RM Single Arm Press / arm in 10:00
B. 8 RM Single Arm High Pull / arm in 10:00
C. 3 Rounds
5/arm Single Arm KB Swings
10/arm Suitcase DLs
10 PVC/Bar No Hip Muscle Snatch
400 M Run
Good luck to everyone competing in the ATX Throwdown this weekend! We’re rooting for you!
Test 5
“Every Second Counts”
5 Rounds
5 Deadlifts @ 225 / 135
10 Burpees
*12:00 Time Cap
*Time or reps recorded
Test 3
Build to a 1 RM Squat Clean in 20:00
*Weight recorded
B. 12:00 E303
Tempo Front Squat x3x4 @ 42X1 by feel
(:04 down, :02 in bottom)
Test 4
Max Unbroken Strict Pull-ups (Overhand grip) 10:00 3 attempts
*reps recorded
Hello from Nicole and Leah! They are reppin’ the Push-Up Man in Budapest!
Make up / Active Recovery
A. 80 yd Max Weight Farmer Carry / hand in 10:00 (3 attempts only)
*Weight recorded
B. 80 yd Max Weight Waiter Carry / hand in 10:00 (3 attempts only)
*Weight recorded
C. 2 Rounds
In 5:00
800 M Run
100 M Unweight Walking Lunge
Rest 3:00 + remainder of cap time
“It is not how much we have, but how much we enjoy, that makes happiness.” -Charles Spurgeon
Test 1
A.
In 15:00
Build to 1 RM Back Squat w/ :02 Pause
*Weight recorded
Test 2
“Toe, Toe, Toe, your boat”
B. 30-20-10
Box Jumps @ 24/20
Toes to Bar
Thrusters @ 95/65
*15:00 Time Cap
*Time or reps recorded
****Get those MURPH Day orders in! Cut-off date for t-shirt orders is Thursday 6/23!****
A. In Teams of Two
800 M Run
60 Toes Bar
60 KB Goblet Walking Lunges @ 32K / 24K
60 Toes to Bar
800 M Run
*Time Recorded
*Wear a vest on the runs if you plan to wear a vest during Murph on July 2nd
Join us for MURPH Day 2016!
A.12:00 E303
Min 1 – 10 Sumo Good Morning
Min 2 – 8 OVHD KB Squat / arm
Min 3 – 5 Lateral Step-ups/ leg
Min 4 – Rest
B. 1K Row
Then…
3 Rounds
100 M Farmers Carry (Max Weight)
100 M Sled Drag (Max Weight)
Then…
800 M Run
MURPH DAY is around the corner!
Check It Out
A. 17:00 AMRAP
40 Burpees
30 Snatch @ 75/45 lb
30 Burpees
30 Snatch @ 135/75 lb
20 Burpees
30 Snatch @ 165/100
10 burpees
AMRAP Snatch @ 210/120 in remaining time
“They’re only truly great who are truly good.” – George Chapman
A. 20:00 E202
Power Clean + Push Press by feel
B. 15:00 Build to a heavy Box Squat
C. 12:00 E303
Tempo Back Squat x5x4 @ 42X1 by feel
(:04 down, :02 in bottom)
“One who gains strength by overcoming obstacles possesses the only strength which can overcome adversity.” – Albert Schweitzer
A.10 Rounds
4 CTB Pull-ups
8 Push-Ups
16 Kettlebell Swings @ 24/20
*time recorded
*20:00 Time Cap
B. 3 Rounds
:30 Hollow Body Plank
:30 Hollow Body Hold
6/leg High Lateral Step-ups
“What is easy is seldom excellent.”- Samuel Johnson
