7 Min. AMRAP:
Clean and Jerk 95/65
Wednesday, 052015
4 Rounds:
Run 400
10 Deadlifts 165/115
9 Push-ups
8 Box Jumps
Friday Schedule: 6am-12pm, 3pm-6pm Murph will be the only WOD posted.
Tuesday, 051915
4 Min. Arc Trainer
30 Burpees
Row 1000m
30 Burpees
4 Min. Arc Trainer
Monday, 051815
Run 1 mile
THEN...
4 Rounds:
7 Press 75/45
10 Push Press
12 Thrusters
1 min. Rest
This is Murph Week!!! Please register and participate in this wonderful cause and awesome workout. It's not about your performance in the WOD at all, but our ability to honor those that have sacrificed all for what we enjoy today... FREEDOM!!!
So go to www.themurphchallenge.com to register and accept my thanks and congratulations!
Friday, 051515
30 DB Bowtie Lunges
30 DB Thrusters
30 DB Burpee Deadlifts
30 DB Bent Over Rows
***30 Mtn Climbers after each exercise***
********Please see prior post for today's hours**********
Thursday, 051415
Tabata:
Squats
Push-ups
Squats
DB Push Press
Wednesday, 051315
3 Rounds:
Run 400m
12 Burpee box jumps
12 KB Swings 53/35
This Friday, the streets around the facility will begin to close around 4pm, at least this is my understanding. Therefore, Friday, hours will be 6am-12pm, 1pm-6pm, giving you the opportunity to come in a little earlier in the afternoon before the crazy starts.
Tuesday, 051215
10 Min. AMRAP:
15 Deadlifts 135/95
7 Push Press 95/65
Memorial Day Murph will be starting next week. Officially, here at MBCF, it will take place Friday 5/22 all day, and Saturday 5/23 in the morning. However if you are unable to do it during those times, and have registered, you can do the WOD anytime next week. To register, please go to www.themurphchallenge.com and it will walk you through it. You must send me your registration to be able to do it here. Thank you for your interest in this great WOD for an even greater cause.
Monday, 051115
5 Rounds:
20 DB Front Squats 40/20
Run 400m
Friday, 050815
12 Min. AMRAP:
15 Thrusters
15 Upright wide grip rows
15 Press
15 Hang Cleans
THEN...
Run 400m