Partner Fun For Time:

10 x 200 Meter sprints

While your partner is sprinting perform
as many reps as possible of the following
movements for each round

1) Push-ups
2) Air Squats
3) Sit-ups
4) Supermans
5) Burpees
6) Walking lunges
7) Reverse Burpees
8) Plank hold
9) Jumping Squats
10) Plyo Push-ups

*Go to a park or running trail and get out
of the house/neighborhood if possible. As always maintain social distancing so this
thing doesn’t come back around! We aren’t out of the woods yet.

ENDURANCE-

W9 D2
Row, run, or bike
3 Rounds of
1500 M @ RPE 5-7
300 M @ RPE 8+
No rest between each round. Once you hit
1500 M, go at an 8+ RPE for 300 M, then right
into your next 1500 M.

Total distance is 5400 M with 4500 @ RPE 5-7
900 @ RPE 8+

WOD-

As many rounds as possible
in 30:00 of:

Run 800m
9 Deadlifts 185#(115#)
6 Power Cleans 185#(115#)
3 Push Jerks 185#(115#)

*USE ONE BAR. If that makes the
Deadlifts light, so be it. Try to go
unbroken for a bit and it won’t seem
too light anymore, I promise

At home version/options:

As many rounds as possible
in 30:00 of:

Run 800m
9 Single Leg KB Deadlifts
6 KB Cleans per arm
3 KB Push Jerks per arm

*Use dumbbells or odd object as well

WOD-

For Time:

200 Meter walking lunge

then….

3 Rounds for time:

25 Air Squats
25 GHD Sit-ups
25 Hip Extensions

At home verion/options

For Time:

200 Meter walking lunge
then….

3 Rounds for time:

25 Air Squats
50 Sit-ups
50 Band or Bar Good Mornings

WOD-

5 Rounds For Time:

10 Hang Power Snatch 95#(65#)
10 Bar Facing Burpees
50 Double Unders

At home version/options

5 Rounds For Time:

20 Kettlebell Swings
10 Burpees
50 Double Unders

VERVE Workout of the Week (WOW)

Every 5:00 x 5 rounds
21(15) Calories on the bike
15 Toes to bar
100 Meter prowler push
Rest remainder of the time

*Score is slowest round

**Remember to wear a mask into the gym and to bring different shoes to work out in.  Coaches will take you through all protocols when you arrive.  One person at a time will be let in so we can check your temperature and give you time to take your shoes off.  Thank you in advance.

ENDURANCE-

W9 D1
Row, bike, or run
20:00 @ RPE 3-5
Rest 4:00
15:00 @ RPE 3-5
Rest 3:00
10:00 @ RPE 3-5
Rest 2:00
5:00 @ RPE 3-5

WOD-

Murph Revovery Day

Row 2,000m
1 min Chest Stretch
1 min Bar Hang
1 min Quad Stretch per leg
Row 1,000m
30 Walking Lunges
1 min tricep stretch per arm
1 min bicep stretch per arm
Row 2,000m

“Murph”

For Time:

Run 1 mile then:

100 Pull-ups
200 Push-ups
300 Air Squats

then:
Run 1 mile

Rx= 20/14lb vest

Break up pull-ups, push-ups, squats
as needed.

25 rounds of 4-8-12, 5-10-15, are common rep scheme’s used.  I like the 20 rounds of 

5 pull ups, 5 push ups, 15 air squats, 5 push ups.  This option is good if the push ups are the limiting factor for you in this workout, which they are for me.  

Mods:

Pull ups = ring rows or bent over rows

Barbell Complex of the Week

5 Deadlifts +
3 Hang power cleans with :03 pause in receiving position after each rep +
1 Front squat with :03 pause in bottom

Keep it light to focus on technique especially the receiving position of the power cleans.

On this Memorial Day we honor the men and women who gave their lives while fighting for our freedoms. We do so by coming together to participate in the workout “Murph”. This workout is 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”. It has since been changed to “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

From TheMurphChallenge.com:
LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force.

Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007.

WOD-

Active Recovery WOD (Murph Tomorrow)

Every 2:30 on a
20:00 clock:

10 burpees
20 Russian Twists
30 Double Unders

WOD-

8 Rounds For Time of:

8 Shoulder-2-Overhead 115#(75#)
8 Front Rack Lunges 115#(75#)
8 Box Jumps 20″ (everyone)

For the box jumps just go fast as possible
and don’t fully extend at the top. Once
your feet touch the top of the box it’s a rep.

At Home Option/Mods

8 Rounds For Time of:

8/8 Single arm Shoulder-2-Overhead
8 Goblet Lunges
8 Tuck Jumps

*If you have 2 DB’s or KB’s use them and
do just 8 reps of the S20.

*Do box jumps if you have a box or
something to jump on. If doing this note
there is no requirement to stand fully on
the box. Once your feet hit the top it is a
good rep, just focus on going FAST

ENDURANCE-

W8 D3
Row, Run, or Bike
5 x 10:00 @ RPE 5 – 7
Rest 5:00 between each set

WOD-

Every minute on the min for
40:00:

Min 1) 10 Squat Snatch 75#(55#)
Min 2) 25 ft Handstand Walk
Min 3) 10 Toes-2-Bar
Min 4) :30 Wall Sit
Min 5) Rest

WOD-

For Time:

50-40-30-20-10

Double Unders

25-20-15-10-5

Chest-2-Bar Pull-ups

At home version/options-

For Time:

50-40-30-20-10

Double Unders

Bentover Row (if single arm, split
reps per arm if desired)