“The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.” For many years, The Power House has proudly done the Murph Challenge on Memorial Day. The Murph Challenge honors LT. Michael … [Read more...] about Murph Recap
Every 2 minutes x 5 rounds 3 Power Cleans --ascend in weight with a partner 3 Rounds for max reps 200m farmer carry (70/50) Max Power Cleans --one partner completes the farmer carry while the other partner does as many power cleans as possible in Cashout 150 partner med ball … [Read more...] about 6/3/18
2-3 Rds 3 HSPU 5 T2B --- 2018 Regionals Events Workout 5 For Time: DB (70/50), 24Inch/20inch box 50 handstand push up 50 toes to bar 50 cals on assault bike 50 DB box step overs 50ft./50ft Single arm OH walking lunge 22' Time Cap Accessories 3 Rds Seated band row x 8/ea Single … [Read more...] about 6/2/18
Hang Power Snatch 3-3-3 -use 80% across all sets. drop the weight between reps to focus on a controlled pull before returning to the hang for each rep. rest as needed between sets. --- 9' AMRAP 9 Wallball (20/14) 3 Squat Snatch (155/105) --- Midline 3 Rds 50' suitcase … [Read more...] about 6/1/18
Every 90" x 7 sets 3 deadlifts + 2 hang power clean + 1 push jerk **build across 7 sets --- Then, D.T. 5 Rounds for time 12 deadlifts 9 hang power clean 6 push jerk 14' time cap … [Read more...] about 5/30/18
EMOM 12' 1- Front squat from the ground x 3-5 2- Box Jump Over x 6-8 3- Bar MU x 1-3 -- 3 Rounds for Time 21 Box Jump Over (24/20) 15 Front Squat (165/115) 9 Bar Muscle Up 12' Time Cap … [Read more...] about 5/31/18
20' to find 1rm Front squat @1311 3 Rds for time 100 ft walking lunge 2-Kb's or Barbell front rack 21 Cal Row 15 Bent Over Row 2-Kb's or barbell front rack … [Read more...] about 5/29/18
MURPH 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run http://www.navy.mil/ah_online/moh/murphy.html … [Read more...] about 5/28/18
