6/6/2011 15 min Amrap Snatch/Lunge/Run

15 min AMRAP

10 Over Head Walking Lunges 45/25 plate
10 1 Arm DB Snatches (5 per arm) 35/20
200m Run
20 Mountain Climbers (2ct)

6/3/2011 15 Min AMRAP

15 Min AMRAP of

5 Wallball 20#/14#
10 Step ups 24″/20″
5 Power Cleans 135/95
200m Run

*if you drop the wallball start over @ 1 rep

6/2/2011 Seal Fit–Style Deck Of Cards

Deck Of Cards

Hearts——Plank Up/Downs
Diamonds—Star Jumps
Clubs——-Knees to Elbows
Spades—–Burpees

Numbered cards-same
Jack=11
Queen=12
King=13
Ace=15
Jokers are 400m runs

6/1/2011 DEADLIFTS

Deadlifts

1x1x1x1x1x1x1

5/31/2011 ANNIE

ANNIE

50, 40, 30, 20, 10

Du’s
Abmat Situps

Grand Opening…………..MURPH……May 30,2011

MURPH

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Have Fun!!!!!

5/28/2011 “Stations”

“Stations”
1 min on, 1 min off
4 rounds

Du’s
Wallball 20/14
Stepups 24/20

You have on min to get max reps at each station.
once through the 3 excercises that is 1 round.

5/27/2011 DB Pushpress, DB Deadlift, Flutterkick Ladder

DB Pushpress, DB Deadlift, Flutterkick Ladder

5 Db Pushpress
10 Db Deadlifts
100 Flutterkicks

Start with 25lb Dbs
after each round go up 5lbs
until you finish with the 50lb Db.

Should be 5 rounds.

5/26/2011 150 KB Swings

150 KB Swings 53/35 for time

–everytime you stop to rest or set the KB down you must run 400m!

Cool Down is 200m run Front then 200m run Backwards

5/24/2011 5 rounds—-legs!!

5 rounds of

9 Power Cleans 95/50
12 Front Squats 95/50
15 Box Jumps 24/20
200m Run