Burien Strength & Conditioning

A. WARM UP: 2 Steady Rounds: 15 Push Press (barbell) 20 Calorie Row 10 Power Cleans B. STRENGTH: Every minute, on the minute, for 10 minutes: Squat Clean & Jerk x 1 rep @ 80-85% C. METCON: 3 Rounds: 400m Run 15 Clean and Jerks (135/95) *Athlete can power or squat clean

"Murph" 2017 was a huge success. There were a lot of PR's and people (plus one puppy) who experienced "Murph" for the first time. You should all be proud of the hard work you put in today!! Happy Memorial Day CFB fam!! 🇺🇸🇺🇸 Thank you to all the service men and women who have given the ultimate sacrifice. We are forever in your debt with the highest gratitude. Greater love has no one than this, that someone lay down his life for his friends. John 15:13 #Murph #HeroWod #Com

A. WARM UP: Row 2 Minutes Down: Lunge with PVC Passthrough Back: Frankenstein Kicks 1 Minute/Leg Couch Stretch 2 Rounds: 10 Good Mornings 10 Russian KBS 10 Sit-Ups B. STRENGTH: Every 2 Minutes, Deadlift 5x7 @ 50% 1RM C. METCON: 40-30-20-10 Burpees Jumping onto a 25lb Plate Kettlebell Swings (53/35) Abmat Sit-Ups

A. WARM UP: 2 Rounds: Down: Walking Lunge 15 Calorie Row 10 Muscle Snatches 5 Power Snatches 3 Ring Dips B. STRENGTH: 10 Minute EMOM: Odd Minute: 6 Right Arm Overhead Lunge Steps + 6 Left Arm Overhead Lunge Steps with KB (choose a weight that can be done overhead safely) Even Minute: 20 Sit-Ups C. METCON: 21-15-9 Power Snatch (115/85) Ring Dips

A. WARM UP: Run 400m Down: Inchworm Back: Frankenstein Kicks 10 Good Mornings 30 Double Unders B. METCON: 3 Minute AMRAP: 21 Deadlifts (155/105) 21 Burpees Max Double Unders in Time Remaining Rest 3:00 3 Minute AMRAP: 18 Deadlifts (185/135) 18 Burpees Max Double Unders in Time Remaining Rest 3:00 3 Minute AMRAP: 15 Deadlifts (225/155) 15 Burpees Max Double Unders in Time Remaining Rest 3:00 3 Minute AMRAP: 12 Deadlifts (275/185) 12 Burpees Max Double Unders in Time Remaining

A. WARM UP: 2 Rounds: Down: Bear Crawl Back: Spiderman Lunge 10 Thrusters 5 Split Jerks B. STRENGTH: Bench Press, Every 2 Minutes Set 1 – 5 @ 70% Set 2 - 3 @ 75% Set 3 – 1 @ 80% Set 4 – 1 @ 85% Set 5 – 1 @ 90-95% Set 6 – 1 @ 95-100+% Set 7 – 1 @ 100+% Set 8 – 1 @ 100+% C. METCON: 8 Minute AMRAP: 10 Wall Ball Shots (20/14) 15 Shoulder to Overhead (95/65)

A. WARM UP: 2 Rounds: Row 250m 30 Second Handstand Hold 15 Push Press 20 Double Unders B. METCON: 4 Minute AMRAP: Run 400 Meters Handstand Push-Ups x Max Reps Rest 4 minutes, and then . . . 4 Minute AMRAP: 10 Box Jumps (24/20) 10 Pull-Ups Rest 4 minutes, and then . . . 4 Minute AMRAP: 5 Burpees 5 Thrusters (95/65) Rest 4 minutes, and then . . . 4 Minute AMRAP: 30 Double-Unders 10 Toes to Bar

A. WARM UP: Run 200m Down: Side Walk with Band 10 Air Squats Back: Side Walk with Band 10 Air Squats Down: Lunge with PVC Passthrough 10 Overhead Squats B. STRENGTH: Back Squat *Set 1 – 3 reps @ 80% *Set 2 – 2 reps @ 85% *Set 3 – 1 rep @ 90% *Set 4 – 1 rep @ 90-95% *Set 5 – 1 rep @ 95-101% *Set 6 – 1 rep @ 100+% *Set 7 -- 1 rep @ 100+% Rest 2 minutes between sets C. METCON: “Nancy” 5 Rounds: 400m Run 15 Overhead Squats (95/65)

A. WARM UP: 2 Rounds: Row 200m 10 Muscle Snatches 10 Primal Pullthroughs 5 Burpee Box Jumps B. STRENGTH: Every 90 Seconds, Bench Press 5x1 @ 95% C. METCON: 25-20-15-10-5 of: Hang Power Snatches (75/55) 50-40-30-20-10: Sit-ups 100-80-60-40-20: Double Unders (Scale 2:1 Singles)

A. SKILL/STRENGTH WORK: 10 Min EMOM: Odd Minute: – 10 Overhead Walking Lunges with Plate (45/25) Even Minute: – 5 Strict Pull-Ups B. METCON: 15-12-9 Thruster (115/80) Bar-Facing Burpees Over the Barbell *After Set of “9’s” complete 800m Run