Memorial Day Murph - 5/25/2018

It's time again for the Memorial Day Murph!

1 Mile run
100 pull-ups
200 push-ups
300 body squats
1 Mile run

As long as you start and end with a 1 Mile run feel free to break up the middle however you'd like.

Have fun and good luck! Post your times to comments.

May 4 - 5k Run

Cardio at its finest this week.

5k run for time.

If on a treadmill use 1 degree incline. Fastest time wins!

April 12 - Fran!

Benchmark Workout this week!

Fran: 

> 21 Barbell Thrusters

> 21 Pull-ups

> 15 Barbell Thrusters

> 15 Pull-ups

> 9 Barbell Thrusters

> 9 Pull-Ups

Complete 3 rounds. Record your time.

Good luck!

3/18 Murph Prep

Time to work on our pull ups.

This week's workout: Cindy

5 pull-ups
10 push-ups
15 air squats

AMRAP in 20 minutes.

Most rounds wins.

GL!

3/9 Mar - Birthday Burpee finale

To close the Seabee birthday burpee challenge, more burpees this week.

76 burpees for time.

Good luck!

3/9 Workout - one more with burpees

To cap the Seabee Birthday burpee challenge we'll round out the week with burpees for time.

76 burpees for time!

Good luck!

2/22 More Burpees till someone else competes

Last burpee event since Seabee Ball is around the corner.

More details can be found at the following link:
http://mtntactical.com/all-articles/the-burpee-beep-ladder-assessment/

Post your "rung". Whoever has the highest wins. GL!

2/8 AMRAP: Keep those burpees coming

20 minute AMRAP.  Most rounds wins:
5 dips
10 box jumps
15 burpees
GL!

1/24 Repeat and Rinse: Round 2

Let's do this again!  Helps those in the Seabee Burpee Challenge :). Let's go Seth!

More details can be found at the following link:
http://mtntactical.com/all-articles/the-burpee-beep-ladder-assessment/

Post your "rung".  Whoever has the highest wins. GL!

1/9 Burpee Beep Ladder

Happy New Year.

Here is a good one to help us with the Burpee challenge and also assess our performance.

More details can be found at the following link:
http://mtntactical.com/all-articles/the-burpee-beep-ladder-assessment/

Post your "rung".  Whoever has the highest wins. GL!

Dec 29 - Burpee Pull-ups

A nod to anyone doing the Super Bee Seabee burpee challenge this week.

For time complete the following:

100 burpee pull-ups

A burpee pull-up is a chest to ground burpee followed by a pull-up. The bar should be above your outstretched arms.

Have fun!

12/15 Workout - Running Fran

Back on track.

1 Mile run
21/15/9 thrusters (95#) & pullups
1 Mile run

Must start and end with a Mile run. Scale weight on thrusters if necessary.

Let's get to it!

11/24 Post Thanksgiving 5K

Burn that turkey off.  Quickest times wins.

11/6 Aaron’s Workout

Squat snatch at 115# 10 reps
20 burpees

Quickest time wins

GL!

Oct 20th - Bench/Pull-up exhaustion

Let's get to it!

5 rounds:
20 pull ups
20 reps bench press (135#)


If you need to lower weight on bench target .75 your body weight.

Good luck!

9/29 End of the Fiscal Year

Let's do this!

AMRAP in 20 minutes

5 pull-ups
10 push-ups
15 air squats

Good luck

9/15 Workout - 5k

Keeping it simple this week.

5k (3.11 Mile) run for time. Use 1 degree incline if on a treadmill.

Good luck!

Sep 1 - Labor Day Workout

Here's a late post to round out labor day weekend. An intense circuit after a mile run

1 mile run
21-15-9 thruster/pull-up/bench press

Prescribed weights are 95# thruster and 135# bench press. If you scale the weight drop to something that allows you to complete 21 reps in ~2 sets.

8/18 Workout - KB Swings

In order, complete the following:

1 Mile run
50 pull-ups
100 KB swings (55# or ~.33xBW)
100 sit-ups
100 push-ups
1 Mile run

Good luck!

8/4 Cindy

Cindy-as many rounds as possible in twenty minutes

5 pull-ups
10 push-ups
15 air squats

Good luck!