May 30, 31, June 1

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Memorial Day Murph-

Each year we do a special workout to remember those who have sacrificed their lives so that we can enjoy the freedom offered to us in the greatest country on the planet.

Murph

Run 1 mile

100 pullups

200 pushups

300 squats

Run 1 mile

Wear a 20 lb vest

I set a PR on this one after losing 17 pounds and feeling at my best. 36:06

May 31, 2022

Many would take a day off after Murph, but we hit this one

Strength

Deadlift 1x8, 1x6, 1x4, 1x3, 1x2, 1x2, 1x2, 1x15 - from 177-265 and then 15 at 135

40:00 EMON

  1. 15 cal row

  2. 15 toes to bar

  3. 10 cal bike

  4. 1 legless rope climb

Then today, June 1, 2022

Back Squat 8,6,4,4,4 - 187-255

Front Squat 5,4,3,3 - 178-230

Then

Every 1:30 x12 minutes (8 sets)

Row 200 m

1 power snatch at 115

Then

METCON

15-12-9 Hang Squat Clean

15,15,15 Ring Dip

50-50-50 Double Under


Been a great week of training. Weight held at 174-175 and Ill continue to drop to 164 just to see how that feels. Ill probably settle somewhere around 170-174 depending on performance and sleep