Workout of the Day
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Or…
PARTNER MURPH
“Murph” completed in a two-person team
Or…
TEAM MURPH
“Murph” completed in a team of three (or more)
Post your scores to the Whiteboard.
Transfer your data from here.
Workout of the Day
“Blake”
4 rounds for time of:
100 foot Walking lunge with plate held overhead (45/35)
30 Box jumps, 24 inch box
20 Wallball shots, 20/14 pound ball, 10’/9′ target
10 Handstand push-ups
For this workout, you will be limited on time based on the time it takes you to complete each round: If you cannot complete the first round in under 7 minutes, you will have a time cap of 14 minutes at which time your effort ends and your reps are counted up as your score. If you complete the first round in less than 7 minutes, you have an extended time cap until 21 minutes. If you cannot complete the second round in under 14 minutes, the 21 minute time cap applies. If you can finish the second round in under 14 minutes, you have a new time cap of 28 minutes. Only those who can complete the first three rounds in under 21 minutes will be able to complete the final round without a time cap.
Post your scores to the Whiteboard.
Transfer your data from here.
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
Workout of the Day
Shoulder Press
Find your 10 rep max.
Use a 10-10-10-10-10-10 rep scheme
Aim to make the 4th set the max, then reduce load for the final two sets.
Post your scores to the Whiteboard.
Transfer your data from here.
Complete whichever of these workouts you have not yet completed:
Workout of the Day 170523-
10 rounds for time of:
Bodyweight deadlift, 10 reps
10 Burpees over the barbell
Workout of the Day 170522-
“Baseline”
For time:
Row 500 meters
40 squats
30 Abmat situps
20 hand release pushups
10 pullups
Then, if you had a sub 10:00 Baseline:
Row as many meters as possible in 2 minutes, then complete max reps of the following movements:
1-minute squats
1-minute Abmat situps
1-minute hand release pushups
1-minute pullups
Or, if you had a sub 5:00 Baseline:
Row as many meters as possible in 2 minutes, then complete max reps of the following movements:
1-minute one-legged squats, alternating
1-minute GHD situps
1-minute handstand pushups
1-minute chest-to-bar pullups
Rest at least 3 minutes between each workout.
Log your results to the day your workout was originally posted.
Transfer your data from here.
Workout of the Day
10 rounds for time of:
Bodyweight deadlift, 10 reps
10 Burpees over the barbell
Post your scores to the Whiteboard.
Transfer your data from here..
Workout of the Day
“Baseline”
For time:
Row 500 meters
40 squats
30 Abmat situps
20 hand release pushups
10 pullups
Then, if you had a sub 10:00 Baseline:
Row as many meters as possible in 2 minutes, then complete max reps of the following movements:
1-minute squats
1-minute Abmat situps
1-minute hand release pushups
1-minute pullups
Or, if you had a sub 5:00 Baseline:
Row as many meters as possible in 2 minutes, then complete max reps of the following movements:
1-minute one-legged squats, alternating
1-minute GHD situps
1-minute handstand pushups
1-minute chest-to-bar pullups
Rest at least 3 minutes between each workout
Transfer your data from here.
Post your scores to the Whiteboard.
Such happy rowers! Great way to start summer break!