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Physical Program
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2019
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May 27-June 2
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Monday will be Murph for Military. One of the best workouts to honor the fallen, as it is a timeless classic. Murph was an absolute stud- a selfless leader, and a great friend to many. Please push the tempo on this and remember him. If you are Comp group Monday is a rest day, so if you’d like to hit Murph please do! If you do and you are wrecked, just remove some pieces from the next day.
Comp group we will be having a lot of partner workouts this week. So grab someone and get after it, if you don’t have anyone, halve the reps and move as a pace of 1:1 work to rest, so you can simulate having a partner.
As always-
Keep at it, and never stop paying the man! As always, any questions let me know.
-Josh
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Murph
1 mile run
100 pull ups
200 push ups
300 air squats
1mile
Wear a vest if you have one
Either Partitioned, however you choose, or unpartitioned.
Dumbbell bench
4×10 pick db’s that are tough
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Rest Day
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Murph-
Weight vest or not
1 mile run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile run
If this is too much, do a half murph and cut everything down!
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Front squat
5×5 @75%
5 rds
25 cal row
15 burpee over the rower
3 sets not for time
10 dumbbell row
20 step ups holding dumbbell 18-20”
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Partner workout
60 db snatch 100#/70#
100/80 cal bike
60 bar facing burpee
100/80 cal bike
60 hang power cleans 185/115
100/80 cal bike
60 ctb pull ups
100/80 cal bike
Muscle snatch
3×3 with 80% of muscle snatch
2×3 with 85%
2×3 with 90%
Hang power snatch
6×3 @85%
Snatch pulls from hang
6×3 85-90%
EMOM 10:
10 thrusters @135/95
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Recover from Murph Day:
EMOM 30 (Each Station 6 times):
1. 50′ Bear Crawl
2. 30 Flutter Kicks
3. 200m jog
4. 3 wall walks
5. 20 Superman Rocks
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Swim
Warm up
10×50 on min
Main
500 rest 15 sec
400 rest 15 sec
300 rest 15 sec
200 rest 15 sec
100 rest 15 sec
300 rest 10 sec
Tread water for 8 min
Power cleans
6×3 @80%
Death by power clean
@225/155
1 on 1min
2 on 2nd min
3 on 3rd min….until you can’t perform the number of reps you are supposed to do within the minute
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Warm up
Not for time just move through it
3 rds
10 cal bike
30 du
5 strict pull ups
Then-
12 min CAP-
6 Rounds of
50 du
12 shoulder to overhead 155#
In Remaining time max muscle ups on rings. If no rings, Bar Muscle Ups.
Then-
Track
Jog a mile real easy
Then
4×800 rest 2 min
Into
6×50 meter run on the :30 sec
Into stadium runs (stairs)
If no stairs, use a steep hill that is 50M
6 runs resting 1:1
6 stadium hops 1:1
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Strict Press :
Every minute for 10 minutes (10 sets):
3 reps at 50%
3 reps at 60%
3 reps at 65%
3 reps at 70%
2 reps at 75%
2 reps at 80%
1 rep at 85%
1 rep at 90%
6 reps at 70%
6 reps at 75%
Metcon:
20-15-10
Hang Power Cleans 95/65 (Barbell or DB)
Burpees over bar
Go HARD
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Rest Day
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5 sets
1 min bike hard
1 min rest
1 min row hard
1 min rest
Then work to heavy back squat
Then use that heavy single
85% x3x2
then 75% x10x2
Partner workout (split however)
30 rope climbs
30 power snatch 155/105
30 muscle ups
30 clean and jerks 155/105
Rest 15 min
30 clean and jerks 155/105
30 muscle ups
30 power snatch 155/105
30 rope climbs
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Rest Day
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3 rds
800 meter run
30 wall balls 20/14
30 pull ups
Deadlift deadstop
3×10 @65%
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Rowling
10 sets
100 meter row
Every meter above/below 100m do burpees x2
Then
Partner workout (split however)
Dead 225/155
Bar facing burpee
Ttb
Then
20 min work to heavy snatch
20 min work to heavy clean and jerk
Then
Start new rd every 10 min for 3 rounds
30/25 cal bike
15 thrusters 95/65
50′ hsw
Every 3 min start a new rd for 5rds
10 bench 225/155
10 power cleans 225/155
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Amrap 10:
5 Strict Pull Ups
10 Jumping Lunges
15 sit ups
100m Sprint
Rest 3 minutes.
Repeat
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10 rope climbs
20 box jumps 36”/26″
30 manmakers 55#/40#
20 box jumps
10 rope climbs
Rest 10
100/80 cal bike
100 ghd
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20 min amrap with partner
100 wall balls 20/14
100 kb swings 70#/53#
100 du each at same time
Rest 5 min
20 min amrap with partner
100 strict pull ups
100 strict hspu
100 cal row partner is in plank
Then
3 person team
90 full cleans 225/155 for time
If no partner just do 30 for time, or if two of you, do 60 reps
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6 Rounds for Time:
5 Wall Walks
15 V- Ups
30 Double Unders
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Rest Day
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Snatch on the :30 for 10 min
205/145 for 1 min
215/150 for 2 min
Then the rest of the minutes at 225/155
Then
Snatch pulls
6×3 @ 90%
Then
10 rds
10 cal bike
2 full snatch 205/145
Then
4 rds
500 meter row
10 front squat 225/155 from floor
4 sets not for time
15 ghr holding 15# dumbbells
10 strict press with 95#/65# barbell with 10’s hanging from bar off of bands. To make it much more difficult
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Rest Day
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