Push-ups

Metcon

24 minute E2MOM

• Odd Rounds: Max Run
• Even Rounds: Max Rounds of Cindy
  • 5 pull ups
  • 10 push ups
  • 15 Air Squats

Metcon

For Time

• 200 Cal AB
• Every 2 min on the minute
  • 10 Push-ups
  • 10 STO (75lb / 65lb)

Conditioning

25 min cap

• 500m row
• 25 pull-ups
• 500m row
• 25 hand release push ups
• 75 wall balls (20/14)
• 50 back squats (50lb / 35)
• 25 push presses
• 500m row
• 25 pull-ups
• 500m row
• 25 hand release push ups

8 min Warm-up

2 rounds Squat Therapy

• 1 min Squat Hold (use counter-balance as needed)
• 5 -8 Russian Baby Makers
• 5 – 8 Rack Assisted Squats (focus on upright spine)
• 5 Overhead Squats (Bar, KettleBells, etc)

Strength

15 min E90S

• 3 – 5 Front Squats (increase weight each round)
• + 2 body weight lunges (warm-up for the conditioning work)

example: 45, 75, 95, 125, 135, 165, 185, 215, 225, 255

Conditioning

15min AMRAP

• 40ft back rack walking lunge (95/65)
• 5 ring dips
• 40ft front rack walking lunge (95/65)
• 15 hand release push-ups

Skill Work

10 Min EMOM

• 3 to 5 Barbell Snatches (work-up lbs at your own pace)

Conditioning

40, 30, 20, 10 for time

• Cals on Erg (Ski, Bike, Row)
• Wall balls (20/14)

Training Objectives

• Honor those who gave their lives in service to our country

Murph

• Run a Mile
• 100 pull-ups
• 200 push-ups
• 300 air squats
• Run a Mile