Metcon Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20/14# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here PERFORMANCE: “3/4 Murph” For Time: 1200 Meter Run 75 Pull-ups 150 Push-ups 225 Air Squats 1200 Meter Run FITNESS “1/2 Murph” For Time: 800 Meter Run 50 Pull-ups 100 Push-ups 150 Air Squats 800 Meter Run – Partition the pull-ups, push-ups, and air squats as needed. Popular way … Continue reading Murph 5/28/18

Metcon OPEN: 6 min window to complete: 3 rounds 10 American swings (70/53) 20 reverse lunges 30 double unders – PERFORMANCE: (53/35) – FITNESS: (35/26) (60 single skips) – AMRAP burpees with balance of clock. 1 minute rest. Repeat 2 more times for a total of 18 minutes of work. Total burpees are the score Continue reading 5/26/18

Metcon Regionals Event 5 2018 OPEN: For time: 50 handstand push-ups 50 toes-to-bars 50-cal. bike(or row) 50 dumbbell box step-overs (70/50) 50-ft. right-arm dumbbell overhead lunge 50-ft. left-arm dumbbell overhead lunge (Time cap: 17min Male /22 min Female) – PERFORMANCE: 35 Dumbbell z press (50/35) 35 toes-to-bars 50-cal. bike(or row) 35 dumbbell box step-overs 50-ft. right-arm dumbbell overhead lunge 50-ft. left-arm dumbbell overhead lunge (time cap 17min) – Fitness: (same rep scheme as performance) (35/25) (time cap 17min) Scaled options: Knee to chest or knees to elbows Pike from box hspu Core Conditioning Tabata: Sit-ups Continue reading 5/25/18

Metcon “Cindy Got Jacked” OPEN & PERFORMANCE: For Time: 5 Rounds of “Cindy” 30 Overhead Squats (135/95) 1,000 Meter Row or Run 800meters – FITNESS: (75/55) 1 Round of Cindy is 5 Pull-ups, 10 Push-ups, and 15 Air Squats Continue reading 5/24/18

Weightlifting Back Squat (5×5) Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable. Metcon Burpee Test Amrap 7: Burpees Must be facing a plate Continue reading 5/23/18

Metcon Fran 21-15-9 Thrusters, 95# / 65# Pull-ups Accessory 200 meter walk 2 Rounds: 10 push ups 10 good mornings 15 sit-ups Continue reading 5/21/18

Metcon OPEN & PERFORMANCE Teams of 3 AMRAP 25: 2,400 Meter Row buy-in Directly into… 50 Toes to Bar 50 Bar-Facing Burpees 50 Power Clean (115/80) 50 Toes to Bar 50 Bar-Facing Burpees 50 Power Cleans (135/95) 50 Toes to Bar 50 Bar-Facing Burpees 50 Power Clean (155/105) FITNESS (75/55),(95/65), (115/80) Continue reading 5/19/18

Metcon 3 rounds for time of: OPEN-PERFORMANCE 50 medicine-ball cleans (20/14) Run 800 meters – FITNESS (14/10) *Beginner Option 3 rounds for time of: 25 medicine-ball cleans (10/6) Run 600 meters Cool Down Clean up equipment -2 minutes of air squats  at easy pace -1 minute calf stretch per leg Continue reading 5/18/18

Weightlifting Clean and Jerk (12 min to find todays heavy) Squat clean + Split Jerk – Metcon OPEN 5 rounds for reps of: 2 minutes of burpee box jumps (36/30) Rest 1 minute – PERFORMANCE: (30/24) – FITNESS: (24/20) Scale options: burpee box step-ups (20) or to a suitable height Continue reading 5/15/18

Metcon OPEN For time: 3 rounds of: 5 bar muscle-ups 5 snatches (155/105) Then, 3 rounds of: 15 deadlifts 30 squats Then, 3 rounds of: 5 bar muscle-ups 5 cleans – PERFORMANCE: 10 Chest to Bar Pull-ups (135/95) – FITNESS: Pull-ups (95/65) Pull-up scales: Ring Row/Jumping pull-up x10 reps/Banded pull-up Cool Down 200 meter walk Banded shoulder stretch Accumulate :45 sec hollow hold x2 Continue reading 5/15/18