1 x 20 Back Squats
Max attempt @ UNBROKEN back squats
Get a good warm-up in...
If you got 20 last week...increase by about 5%
If you got close (15-19)...stay the same
If you did not get close (14 or less)...reduce by 5%
THEN
For Time:
800m Run
50 C2B Pull Ups
800m Run
~ Alt/variation from Pull Ups is 30 Muscle Ups
STAN ~ 95# / 14:31
El Tigré ~ N/A / 16:04
Desi ~ 110# / 14:28 (tennis/circle - Purple band)
Val ~ 135# / 13:55 (purple band)
Feidt ~ 205# / 14:13
Krom ~ 205# / 14:08
Britt ~ 195# / 15:24 (40 Pull Ups / 10 Muscle Ups)
T-Lev ~ 195# / 14:44
Hansen ~ ??? / ??? (30 Muscle Ups)
tb ~ 245# / 14:20
Everyone did a great job...And has been doing a great job!!!
STAN...20 squats @ 95#!!! Awesome!
He also warmed up doing 45, 65 & 85 TEMPO Squats (5 count @ bottom) working on depth and flexibility... He has really been improving in strength and flexibility...Stans stamina has never been in question, but his strength is really showing thru now!
Desi...has been intimidated by the bar and weights but is really improving as well... This week we saw her Power Clean and Push Jerk more than she EVER thought she could (95#)...And now has squated a bunch (110#)!
Val...Continuing to improve and attack the WOD's... Great inspiration and motivation! Val always has encouraging words for others and inspires me a TONN (pun intended...and quote very intentional)!
Feidt...Remember when you thought you would never do a pull up? Look what you are doing now! Killing it! Just simply...A Machine!!!
Krommy...The silent worker. Always crushing WOD's / finishing in top 3 daily and never saying a thing. Where did this kid come from? Passed Feidt & I like we were standing still today...Feidt actually made a move to catch him...
Britt...Performing at the Fire-Breathing level that he aspires to! 10 Muscle Ups after 40 C2B Pull Ups!
Bertag...The workhorse of the group! Competitive and combative...he always has a word to say on ANY subject. Keeps everyone in line! Great work! Disciplined and will always do reps the right way!
Kate...Missed you today! Great improvement in BB Gymnastics (Cleans, Snatches & OHS)...Next, we attack the Pull Ups...The aerobic engine is simply tremendous...now it is strength and strength endurance that are not running!
There's a very important person missing from this list. (this taken from comments)
BIOLO: The brains behind it all. Dedicated to the program/s and everyone included in it. Too hard on himself at times :) Always pushes himself to the limit. Not sure if this group would even exist without you. Few can contain the group we have, motivate them, and push us... In any workout your call is always THE call and we Thank you!!! A True Leader.. and not just in the AM.
2nd Annual Memorial Day Murph
Monday, May28 @ LHS ~ 9am
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
* Put on a 20# vest if you have one... and choose to do so...
If you cannot be @ LHS at 9am with "The Crew"...
Maybe you would like to do this on your own for those that already gave the ultimate sacrifice for their country!
Background on Mike Murphy:
Be sure to check out the blog: later on monday for results or post your own time
There's a very important person missing from this list.
ReplyDeleteBIOLO: The brains behind it all. Dedicated to the program and everyone included in it. Too hard on himself at times :) Always pushes himself to the limit. Not sure if this group would even exist without you. Thank you!!!