T-Rex 5 Rounds AMRAP
3 Bear complex
6 Man maker
9 Burpees
Skill: Overhead Squat 6×3
After party: Broad jump/Double under
November 12, 2012
11/12/12
“Murph”
run 1 mile
100 pull ups
200 push ups
300 squats
run 1 mile
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Rules (partner workout)
-Both partners must complete the runs at the same time. They will carry one wall ball. If the wall ball is dropped at any point during the run there will be a 10 burpee penalty
-While one partner is working the other is resting. You can trade off as mush as you want
– Have fun!!! And remember all those brave men and woman that have served our great country
November 9, 2012
11/9/12
13min AMRAP
3/6/9/12/15/18/21 ect
Overhead squat 95/45
Box Jump 24/20
Get as far as you can through the progression (multiple of 3) in 13 min.
Skill: Olympic Lifts
After Party: 400m backwards run/25 kb swing/400m backwards run
November 8, 2012
11/8/12
4 Rounds
7 Deadlift 245/155
Run 400 meters
You must rest 2 min between rounds
Skill: 400 meters for time
November 7, 2012
11/7/12
Double Couplet
3 rounds
18 wall ball shots
18 T2B
-Overhead walk-
3 rounds
18 kb swings
18 pistols
Skill: Strict Press 3×5
November 6, 2012
11/6/12
50 front squat 95/45
25 shoulder to overhead 95/45
10 burpee
50 power clean 95/45
25 shoulder to overhead 95/45
10 burpee
50 deadlift 95/45
25 shoulder to overhead
10 burpee
Skill: Push Press
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