4/24 Murph prep

EMOM= Every Minute on the Minute
With a twist:
Start time:
* 2 mile run
* Complete 15 minute EMOM desrcibed below:
You will perform the following movements within that minute (3 pull ups, 7 push ups, 9 air squats). The goal is to use proper form, and attempt to complete the movements within each minute (you will be performing these movements every minute ON the minute for 15 minutes). If you finish all movements within each 60 second interim, you may rest for the remaining time in that minute. If you finish at the end of the 60 seconds, then you will move straight into the next set.
* 100 navy sit-ups
* stop time

Quickest time wins!
GL!

4/17 workout

10 rounds for time of:
30 seconds burpees (hand release)
30 seconds rest
30 seconds thrusters (45# DB)
30 seconds rest

Most total reps wins!

Saw this on the main site yesterday and figured why not stick with some burpees. Added a little twist to it though...

Good luck!


Sent from my iPhone

4/10 workout 'Spartan fitness test'

Quick one this week. Wanted to stretch it out a bit longer, but this way you can see what level of 'spartan' training you're at...

So quite simple and goes as follows:

Max burpees in 5 mins

I know, too easy, right?
Feel free to knock out 100 pfa style sut-ups when you're done (especially those that missed them last week...).

Good luck!

And sorry to here about the knee, Seth. Hope it isn't too serious and you can bounce back quickly.

Sent from my iPhone