Monday 5.23.2016

*Next Monday (Memorial Day), we will be holding our 4th Annual Memorial Day Murph workout in honor of Michael P. Murphy, and all of the men and women of the Armed Services who have given their lives for our country.  If any of you have a weight vest or body armor that we can borrow for the day (or that you yourself can use), please let us know, as we are looking to have a big turnout!

"FITNESS"

A. Three sets of:Back Squat x 8 reps @ 3011(increase load by 4-5% from that used on May 10)Rest 60 secondsStrict Pull-ups x 3.3.3(drop down and rest 10 seconds between clusters of 3 reps; use as little assistance as possible, or weight these if they are easy)Rest 60 secondsV-Ups x 15-20 repsRest 60 secondsB. Every minute, on the minute, for 16 minutes:Odd Minutes: 12 Kettlebell Swings + 6 Goblet SquatsEven Minute: 30 seconds of Rowing for Calories

"PERFORMANCE"

A. Back Squat*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 8 reps @ 75-85%Rest 2 minutes between sets.B. Every minute, on the minute, for 16 minutes:Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-UpsEven Minute: 30 seconds of Rowing for Calories

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

400 Meter Run @3-5 seconds faster than your best mile pace400 Meter Recovery Jog200 Meter Sprint200 Meter Recovery Walkx 3 rounds