Month: March 2018

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

EMOM10
6 thrusters 45/30 + 6 burpees

4RFT
15/12 cal bike
10 box jumps 24/20"
20 DB snatches 22.5/15
Rest 2mins

EMOM3 ; rest 1min x4
10 wall balls 9/6
8 KBS 32/24
6 burpees

E2MOM 20

Harbour Run
100 Cal Bike
100 Cal Row

EMOM 15
1. 12 Power Clean 60/40
2. 12 T2B
3. 10/12 cal air bike

EMOM 10 MINS
5 Clean & Jerk
5 Back Squat
5 Burpee

E2MOM 32
1. Row 30/25cals
2. 20 WB 9/6 + 15 burpees
3. Bike 30/25cals
4. 10 pullups + 20 pushups +30 air squats