05/29/2017

I wasn't planning on doing MURPH on Memorial Day, but woke to a beautiful day and feeling pretty good. Definitely, not my best time but all reps were to standards, and I was slow on the runs.
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile run
Time: 55:23

Tuesday
5 sets of 1 Deadlift + 1 Clean Pull + Power Clean every 2:00 (85, 95, 100, 100, 105#)
3 x 6 1 arm DB OH Squat (15#)
EMOM 10:00
Even - :30 GTO (55#)
Odd - :30 Walking Lunges with KB in Front Rack (25#)
Rest 4:00
EMOM 10:00
Even - :30 Box Jump Overs (11)
Odd - 8 cal Row

3 x 6 Seated KB Press (25#)
3 x 10 AB Wheel Rollouts

Wednesday
3 x
12 Banded External Rotations
12 Banded Pull aparts
12 Trap 3 (10#)

3 x
5 1 arm KB Press (35#)
3 Deadhang to Inverted (finally able to do these from a deadhang)

3 x 1.1.1 Clean Pull Cluster (125#, 130, 135#)

Assault Bike Ladder
:10 sprint/:50 rest
:20 sprint/:40 rest
:30 sprint/:30 rest
:40 sprint/:20 rest
:50 sprint/:10 rest
:40 Sprint/:20 rest
:30 sprint/:30 rest
:20 sprint/:40 rest
:10 sprint/:50 rest
Actually enjoyed this ladder, tough when you get to the :30 and up.