3/27 workout 'COFFEY'

One from the past I was thinking about the other day...

'COFFEY'
For time:
Run 800m
50 squats .75BW w/ max of 135#
50 bench press .75BW w/ max of 135#
Run 800m
35 squats .75BW w/ max of 135#
35 bench press .75BW w/ max of 135#
Run 800m
20 squats .75BW w/ max of 135#
20 bench press .75BW w/ max of 135#
Run 800m
1 muscle up (sub is 2 pull-ups and 4 dips)

Substitute as you need to, but should be a fun one! Hopefully not too difficult to set up...

Link to previous times:
http://friday-workout-crew.blogspot.com/2013/12/1213-workout-coffey.html


Good luck!



Matt King
LT, CEC, USN
Construction Manager
Naval Facilities Engineering Command SE
PWD NSB Kings Bay
Office: (912) 573-2534
Cell: (912) 409-8502
matthew.j.king2@navy.mil

3/20 workout

For time:
25 pull-ups
Then, 3 rounds of:
800m run
40 push-ups
50 sit-ups (navy standard)
Then, finish with 25 pull-ups

Good luck!

Sent from my iPhone

13 Mar Workout

A fun one this week!

1600 m row ( can sub 1 mile run)
100 KB swings (50#)
100 goblet squats (50#)
100 KB swings (50#)
1600 m row ( can sub 1 mile run)

Done in order. Fastest time wins. Good luck!