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Old 05-04-2012, 05:11 AM   #491
Chris Murdock
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Location: Billings  MT
Posts: 496
Friday, May 4, 2012

Bench Press
1. 195x5
2. 205x3
3. 215x3
4. 220x3
5. 225x2
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Chris Murdock
Male 6'0 196lbs 30 years old
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Old 05-07-2012, 07:19 AM   #492
Chris Murdock
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Monday, May 7, 2012

"J.J."

For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

My Time: 23:45
I did the HSPU's on the box pressing off the pvc pipes
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Old 05-09-2012, 05:17 AM   #493
Chris Murdock
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Wednesday, May 9, 2012

For time:
Row 2000 meters
50 One-legged squats, alternating
225 pound Hang clean, 30 reps

17:30
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Chris Murdock
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Old 05-11-2012, 04:53 AM   #494
Chris Murdock
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Thursday, May 10, 2012

Manion

7 Rounds
400m run
29 back squats at 135

My time: 30:30
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Chris Murdock
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Old 05-11-2012, 05:24 AM   #495
Chris Murdock
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Friday, May 11, 2012

Shoulder Press
5x5
1. 115x5
2. 115x5
3. 120x5
4. 120x5
5. 125x5
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Chris Murdock
Male 6'0 196lbs 30 years old
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Old 05-14-2012, 05:25 AM   #496
Chris Murdock
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Monday, May 14, 2010

"The Chief"

Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles

1. 5.
2. 4 +3
3. 4+3
4. 4+6
5. 4+9
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Chris Murdock
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Old 05-15-2012, 05:33 AM   #497
Chris Murdock
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Tuesday, May 15, 2012

Deadlift 5x5
1. 365x5
2. 365x3
3. 375x3
4. 385x5
5. 400x5
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Chris Murdock
Male 6'0 196lbs 30 years old
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Old 05-16-2012, 05:10 AM   #498
Chris Murdock
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Wednesday, May 16, 2012

Four rounds for time of:
100 (90) pound Dumbbell snatch, 10 reps
200 foot Sprint

8:40
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Old 05-21-2012, 05:17 AM   #499
Chris Murdock
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Monday, May 21, 2012

Run 3 800m dashes with 2 min. Rest

2:40
2:43
2:46
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Chris Murdock
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Old 05-22-2012, 05:02 AM   #500
Chris Murdock
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Tuesday, May 22, 2012

21-15-9 reps for time of:
L-pull-up
25 pound Weighted back extension

7:45
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