Memorial Day Murph

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

1 Round (6:00 Cap)

100m Run

5 Ring Rows

5 Scap Push-Ups

5 Lunge + Lunge + Squat

Into…

1 Round

100m Run

5 Ring Rows or Jumping Pull-Ups

7 Push-Ups

10 Slow Air Squats

Into…

1 Round

100m Run

5 Pull-Ups or Workout Pull Option

10 Push-Ups

15 Air Squats

Metcon

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
Workout Pull Options:

Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, or Ring Rows!

Is It True?

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

AMRAP 10:

200 meter run/300 meter row

10 pvc pass thrus

10 pvc figure 8’s

10 Samson stretch

:30 couch stretch (each leg)

10 Spiderman lunges

10 pvc o/h squats

10 pvc good mornings

Metcon

Metcon (Time)

For Time with a partner:

Buy in: 1600 meter row

50 db snatch

50 back squats

50 burpees

50 kb swings

200 DU/400 singles

50 kb swings

50 burpees

50 back squats

50 db snatch

Buy out: 1600 meter row
*partners will split reps evenly

*scale as necessary

40 minute time cap

‘Twas

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 8

200m Jog

5 Burpee Broad Jumps

10 Glute Bridge-Ups

5 Empty Barbell Cuban Presses w/:05 pause in the overhead position

10 Alt. Curtsy Lunges*

1:00 Row

*Switch to Alt. Lunges at the 4:00 mark.

Metcon

Metcon (Time)

5 Rounds for Quality

8/8 SA KB Upright Rows (Athlete Choice)*

10/10 SA Russian KB Swings

12 Plate OH Lunges (Athlete Choice)

250/200m Row

200m Easy Pace Run

*Keep weight moderate.

Post Workout Strength

3 Sets

:40 KB Toe Touches

-Rest :20-

:40 Russian Twists

-Rest 1:20-

BOGO

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

3 Rounds

20 Mountain Climbers

10 Alt. Step-Ups

5 Scap Pull Ups + 5 Kip Swings

:20/:20 Single Arm Plank Hold

10 V-Ups

5 Up-Downs

Weightlifting

Spend 10 minutes warming up Power Clean and building to workout weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2…

AMRAP 20*

4 Box Jump Overs (24/20)

3 Toes to Bar

2 Up-Downs

1 Power Clean (185/135)
*P1 completes 1 full rounds while P2 rests. Once P1 finishes a full round, P2 will begin a full round.

Gateway

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

4 Rounds (8:00 Cap)

12 Band Pull-Aparts

10 Ring Face Pulls

:30 Row (Arms Only)

:30 Row (Legs Only)

10 Med Ball Curl + Around the World

Strength

3 Sets*

10 DB Upright Rows

10 DB Bent Over Reverse Fly

10 DB Lateral Raises

-Rest as needed between sets-

*Can use different DBs for each movement. Keep rest between movements very minimal.

Metcon

Metcon (AMRAP – Reps)

4 Rounds for Max Reps

1:00- Ball Slams (20/14)

1:00- DB Renegade Rows (35/20)

1:00- Calorie Row

1:00- Rest

Seesaw

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

AMRAP:

200 meter run or row

10 walking lunges

10 pvc pass thrus

10 squat therapy

10 wall slides

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Workout: (35 minute AMRAP)

800 meter run

100 wall balls

400 meter run

80 push press

200 meter run

60 ab mat sit ups

200 meter run

80 push press

400 meter run

100 wall balls

800 meter run
*reps are to be split evenly

*one person working at a time

*if rowing, add 200 meters to each row (1,000, 600, 400)

Carried Away

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

EMOM 6 (:45 Work/:15 Rest)

Minute 1- Plate Overhead Hold

Minute 2- Row (Arms Only)

Minute 3- Slow Plate Bent Over Row

Minute 4- Row (Legs Only)

Minute 5- KB Suitcase Hold

Minute 6- 250/200m Row

Weightlifting

Base percentages off of 5 Rep Heavy Set. Add 5-10lbs as needed to adjust % up.

Push Press (1×5 @80%)

2×5 @70%

2×5 @75%

1×5 @80%

Metcon

Metcon (Time)

3 Rounds for Time

800/650m Row

200m KB Farmer Carry (53/35)

High Five

Hammonasset Conditioning + Fitness – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run or row

10 pvc pass thrus

10 pvc good mornings

10 pvc o/h squats

10 pvc figure 8’s

10 air squats

Metcon

Metcon (Time)

5 Rounds for time:

20 deadlifts

20 hang power cleans

20 ab mat sit ups

200 meter run or row
*rest 2 minutes between rounds

30 minute time cap

Take Your Time

Hammonasset Conditioning + Fitness – Conditioning

Warm-up

AMRAP 7

:30 Moderate Row

7 Up-Down + Scap Push

8 Single DB Curl to Press

9 Tuck-Ups

Weightlifting

Power Clean Complex (EMOM 12)

1 Power Clean w/:03 ascent

+

1 Hang Power Clean

+

1 Power Clean
Make sure you take the :03 for the ascent!

Metcon

Metcon (Time)

On an 8:00 Running Clock…

30/20 Calorie Row

30 Burpees

30 DB Hang Muscle Cleans (35/20)

Immediately Into…

5 Rounds for Time

8/6 Calorie Row

6 Burpees

6 DB Hang Muscle Cleans

Avoid Eye Contact

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

250 meter row or 200 meter run

10 air squats

10 Spiderman lunges

10 pvc pass thrus

10 pvc figure 8’s

10 ring rows

10 kip swings

Metcon

Metcon (AMRAP – Reps)

2 Rounds:

3 minutes of shoulder press

3 minutes of DU

3 minutes of pull ups

3 minutes of burpees

3 minutes of back squats
1 minute of rest between movements