June 8 Workout - "Squats & Helen"

This weeks workout consists of two parts: Strength followed by "Helen".

Strength
Back squat
4 sets - 10-8-6-4 reps.
You set the weight and pace, increasing the load while decreasing the reps each set. 


"Helen"
3 rounds for time of:

400 m run
1.5 Pood (53 lbs) kettlebell swing x 21 (sub 55lb/35lb dumbell)
12 pull-ups


The fastest 'Helen' time will be the winner.

Let me know if any questions - Good Luck!

-Seth (Posting for Matt while he's on travel)

June 1 Workout "MDM Recovery"

Time to rest our upper bodies for a week. We have earned it especially after the hard work outs we have completed over the past month culminating with last week's Memorial Day Murph.

This week's workout:
5K run

Fastest time wins. Good luck!

MDM Weekend!

What we've all been waiting for...

'Murph'
For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1mile run

Breakup the pull-ups, push-ups, and sit-ups however you need to. And
of course the signature, 'if you've got a 20lb vest, wear it.'

Gonna be a blast! If you haven't ordered your shirt(s) yet and want
to there's still time.

http://memorialdaymurph.com/

Good luck to all!