8/26 Workout: The Murph

To All:
This week's workout is "The Murph" (in honor of LT Mike Murphy):

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Quickest time wins. Partition the pull-ups, push-ups, and squats as needed.

Good luck!

8/19 workout

This week's workout:

5k run for time. Can be run outside or 1 degree incline on treadmill.

Fastest time wins!

-Seth

8/12 Workout

I honestly didn't think I'd be posting twice in a row.  Here's your pain for this week:

 

(Strung out, backwards, upside-down) Fran

 

For time:

 

Round 1

- Run 1600 meters

- 9 Pull-ups

- 9 Thrusters

Round 2

- Run 800 meters

- 15 Pull-ups

- 15 Thrusters 

 

Round 3

- Run 400 meters

- 21 Pull-ups Thrusters

- 21 reps

 

Thruster weights: (Men 95 lbs, Women 65 lbs)

 

Enjoy!

 

- Brian L