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Complete as many rounds as possible in 20 mins of:
Run, 200 m
10 Single Dumbbell Hang Clean & Jerks, 50/35 lbs
10 Dumbbell Box Step-ups, 50/35 lbs
Every 2 mins for 12 mins do:
1 1 Power Clean + 1 Hang Power Clean + 1 Jerk, pick load
Weighted Pull-up 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
25 Power Snatches, 75/55 lbs
10 Toes-to-bars
20 Power Snatches
10 Toes-to-bars
15 Power Snatches
10 Toes-to-bars
10 Power Snatches
10 Toes-to-bars
5 Power Snatches
10 Toes-to-bars
Results
Record your best Back Squat 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
5x RFT: Row and Double DB Walking Lunges5 rounds, each round for time, of:
15/12 Row Calories
Dumbbell Walking Lunge, 50/35 lbs, 50 ft
15/12 Row Calories
Rest 1 min between each round.
Results
Memorial Day Murph 5/26:
This Monday 5/26 class schedule:
It’s the annual Memorial Day Murph Challenge and we will have 2 class times:
Sign up on MindBody. We will program the full, 1/2, and team versions. You can wear a vest, try a new rep format, or go without a vest.
Alt EMOM 12 mins: Deadlifts and Hollow RocksEvery 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
15-12-9-6-3 reps, for time of:
Deadlift, 275/185 lbs
Burpee Pull-up, 6 in
Memorial Day Murph 5/26:
This Monday 5/26 class schedule:
It’s the annual Memorial Day Murph Challenge and we will have 2 class times:
Sign up on MindBody. We will program the full, 1/2, and team versions. You can wear a vest, try a new rep format, or go without a vest.
Team WOD: AMRAP 25 mins: Partner Wall Balls, KB Swings, MB Sit-ups, Push-ups, and MB RunComplete as many rounds as possible in 25 mins of:
50 Partner Alternating Wall Balls, 20/14 lbs, 10/9 ft
40 Kettlebell Swings, 70/53 lbs
30 Medicine Ball Sit-ups, 20/14 lbs
20 Hand Release Push-ups
Partner Med Ball Run, 20/14 lbs, 200 m
In 16 mins do:
Row, 500 m
then in the remaining time, AMRAP of:
25 Wall Balls, 20/14 lbs
20 Kettlebell Swings, 70/53 lbs
15 Medicine Ball Sit-ups, 20/14 lbs
10 Hand Release Push-ups
Shuttle Run, 50 ft
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Handstand Push-ups, Deadlifts, Double Unders, and RunComplete as many rounds as possible in 20 mins of:
5 Handstand Push-ups
10 Deadlifts, 155/105 lbs
20 Double Unders
Run, 200 m
Bench Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP, and Lateral BurpeesFor time:
60 AbMat Sit-ups
50 Wall Balls, 20/14 lbs
40 Kettlebell Swings, 53/35 lbs
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls, 95/65 lbs
10 Lateral Burpee (Over Barbell)s
5 rounds for time of:
3 Toes Through Rings
1 Muscle-up
2 Ring Dips
12 ft Handstand Walk
*Complete 2 ring dips at the top of the MU.
Post total time.
Record your best Back Squat 6 rep max lift.
Only include the heaviest 6 rep, do not include sets prior to it.
3 RFT: C2B Pull-ups, Row Cal, and Air Squats3 rounds for time of:
15 Chest-to-bar Pull-ups
30 Row Calories
45 Air Squats
