Monday 5-31

Stallions “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred…

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Saturday 5-20

Stallions 9am Community Class & 10am Members Class:  Stallions: 8 Rounds For Time W/Parter (Alternating Rounds, 4 Each):  21/18 Calorie Assault Bike* 15 V-Ups 9 Kettlebell Swings (70/53lbs) One person works while the other rests.  *Row 24/21 Calories. NOTE: If performing full ‘Murph’ on Monday, we recommend taking today easy with the following active recovery…

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Friday 5-28

Stallions 1. Back Squat 3 x 3 @ 20X2 – Tough Load Across*     Rest 3 minutes between sets.   2. 3 Rounds of Functional Bodybuilding:      8-10/side Front Rack Lunges – Moderate Load Across      8-10 Barbell Z-Press – Moderate Load Across – Controlled Tempo   3. Post WOD (Optional):      20-30 Minute EASY…

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Thursday 5-27

Stallions 3×4 AMRAPs:  12/9 Calorie Row* 10 Toes to Bar 8 Box Jumps (24/20”) Rest 4 Minute Between Rounds.  *Assault Bike: 9/6 Calories.  Colts 3×4 AMRAPs:  12/9 Calorie Row* 10 Knee-to-Chest 8 Box Jumps/Step-Ups (24/20”) Rest 4 Minute Between Rounds.  *Assault Bike: 9/6 Calories.  Mustangs 3×4 AMRAPs:  9/6 Calorie Row* 10 Hanging Knee Raises 8 Box…

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