5xME Jumping Pull-up with 4 second descent.
* Once over the bar lower yourself with your feet in the air at a slow 4 sec pace. Safely put your feet back on the box/ bench once your arms are fully extended.
*If you can no longer pull your chin over the bar or can no longer maintain the 4 second pace your set is complete.
*Highlighting the eccentric or negative portion of the movement.
*Pull your chin over then slowly drop to the fully extended position while keeping a 4 sec pace to the bottom.
*Once you can not pull your chin back over or maintain the 4 second descent, your “set” is over.
*Score is total tempo pull-ups performed
Memorial Day WOD Murph
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.
300 Air Squats
I hope you guys are enjoying your Friday evening. Here is what we have for tomorrow.
EMOTM for 6 minutes perform 6 pull-ups with a band that will allow you to do so.
*EMOTM= Every Minute on the Minute
*Perform 6 pull-ups every minute using the same band for a total of 6 minutes.
*Set a timer or keep an eye on your watch.
*The set of 6 does not need to be performed “unbroken”. They just need to be completed within the minute. This may come in to play on your final sets.
3×3 Strict Pull-ups w/ 25/15# then ME strict Pull-ups (stay on bar)
*Men will use 25lbs, women will use 15lbs (scale the weight down if too heavy. The idea is to at least perform 3 weighted pull-ups.
*Stay on the bar the whole time unless dropping the weight is an issue at your gym then remove it quickly and re-grip.
*Score is total pull-ups performed after the weight is dropped. Take note.
Skill: (10 mins): HSPU