The Power House at Highland
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10:00 pm

160531

160531

P1 Strength:
Hex Bar or Single leg deadlift
Work to 4RM Hex Bar Deadlift following this rep scheme
12-8-6-4-4
Single leg deadlift is contralateral 4/4 with one or two kb’s @ 31X1
***Between sets complete 2x inchworm to maximum extension with a 10” hold at end range

P2 Strength:
Deadlift week 3
5@55%
3@65%
5@75%
3@85%
1+@ 95%
make sure to use training max for all calculations

P1 WOD:
4 Rds each for time
12 cal row or AB
15 goblet squats
10 updowns with plate jump
rest 60”

P2 WOD:
4 Rounds
20 cal row or AB
15 Front Squats from the ground (95/65)
10 Bar over burpees
Rest 60”
***drop to pads

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9:06 pm

160530

"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 to as "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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.