6.28.2023

Thursday

3 Rounds NOT For Time: 
 12 KB Swings 45/25 
 12 Hollow Rocks
 12 Step-UPs (24/20)

Cash Out: 1,000m ROW-SKI 60% effort 







6.27.2023

Operations Red Wings

 

Today, we honor Lt. Michael P. Murphy and all those who paid the ultimate sacrifice during Operation Red Wings on June 28, 2005.

For Time:
 Run 1 Mile
  100 Pull-ups
  200 Push-ups
  300 Squats
 Run 1 Mile


6.26.2023

Tuesday

“Murph” Prep
Crossover Symmetry
Shoulder & Hip Mobility




6.25.2023

Monday

AMRAP in 12min of:
 Double Unders: 10-20-30-40-50…
 Devil Presses*: 2-4-6-8-10…

*1 DB 50/35 lbs