20 May 2019

a little BBQ hangout after Saturday’s Murph …

a little BBQ hangout after Saturday’s Murph …

Warm-up
3 rounds of "Cindy":
5 Pull-ups
10 Push-ups
15 Squats
warm-up variations as desired ...

Mobility
Lat Smash / Distraction
Shoulder Flex & Ext
Sweeps
Straddle Side Reach
High Kicks
Couch Stretch

Metcon
Murph (for those that didn’t do it on Saturday …) or Chelsea, take your pick ...

Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# 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

Chelsea (AMRAP - Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Score max consecutive rounds,
then continue for max rounds with remaining time  ...

Chelsea + ("plus") (3 Rounds for reps)
*** if you have COMPLETED all 30 rounds of "Chelsea" before ***
[+1 to each movement, done it all at +1, do +2]
EMoM-30:
5+? Pull-ups
10+? Push-Ups
15+? Squats
***
Score max consecutive rounds,
then continue for max rounds with remaining time  ...
(minimize rest intervals taken ...)
score 1: consecutive rounds
score 2: + reps (+1 or +2 ...)
score 3: total rounds completed

Warm-Down
***
Bonus *** for those that did Chelsea ...
3 Rounds:
10 (Barbell) Hip Thrusts (Heavy)
8 Stiff-Leg Deadlift (@~55% 1RM)
8/side "Box" Step-Offs (pistol progression)