Dan Broughton

Monday, May 30th

**Memorial Day Murph** For Time (weight vest optional) 1 mile run 100 Pull Ups 200 Push Ups 300 Air Squats 1 mile run Background: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28,… Read more »

Sunday, May 29th

Hero WOD: Sham 7 rounds for time of: 11 Deadlifts, 1x bodyweight Run, 100 m Background: Dedicated to Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations,… Read more »

Friday, May 27th

Weightlifting: Clean and Jerk EMOM 10 2 Power Clean and Jerks at 70-75% 1RM Weightlifting – we can build during the EMOM, but the weight should be something that we can complete in less than 30 seconds for both reps…. Read more »

Tuesday, May 24th

Strength: Back Squat – 10RM retest Conditioning: 16 min AMRAP 10 Front Rack Reverse Lunges 115/85 15 Power Cleans 115/85 20 Med Ball sit ups 20/14 200m med ball run Workout – Scale weight to 95/65 then 75/55. We’re looking… Read more »

Monday, May 23rd

Gymnastic Strength: A1) Single Arm DB Push Press 3×6 @ 31X1 tempo A2) Wall Facing Handstand Hold @ 60% effort Strength: DB Push Press should be heavy enough to really challenge our 3 second negative. We’re looking for the entire… Read more »