6/1/17

Grinder

30 min amrap

12 kb RDL left leg 44#

12 box jump 20"

12 kb RDL right leg 44#

100m kb farmers carry 70# ea hand

12 bb strict press 75#

R: 10+100m

5/30/17 Murph

Murph

For time with 20# vest straight thru:

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Time: 63:20

Mile: 8:25

Pull ups: 17:06 (8:41) as 5x10 then 8s and one set of 2.

Push ups: 36:09 (19:03) as 6 thru 24 then all 4s. This is my kryptonite

Squats: 51:50 (15:41) as 15s

Mile: 63:20 (11:30) my run for first 300m was a walk, literally couldn't lift my legs.