Memorial Day Murph Options

May 28, 2017

Please plan to come 20 minutes early to check in for your heat!

Murph RX’d

1 mile run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile run

 

Murph Partitioned

1 Mile run

5 Pull Ups

10 Push Ups

15 Air Squats

x 20 rounds

1 Mile run

 

Partner Murph

1 Mile run together

5 Pull Ups

10 Push Ups

15 Air Squats

x 10 rounds each for a total of 20 rounds

1 partner works, 1 partner rests

1 Mile run together

 

½ Murph

½ mile run

5 Pull Ups

10 Push Ups

15 Air Squats

x 10 rounds

½ mile run

 

¼ Murph

¼ mile run

5 Pull Ups

10 Push Ups

15 Air Squats

x 5 rounds

¼ mile run

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Partner Saturday

May 27, 2017

Coach leads group through:

 

10 pvc shoulder pass throughs

10 pvc overhead squats

10 pvc shoulder pass throughs in the squat

5 Burpee broad jumps

x 2 rounds

 

then

 

With a partner

A. 8 min to find Max S2OH (work from rack)

 

B. 2 RFT
40 deadlifts (245/155) *Non working partner in HS hold
40 wallball (20/14) *Non working partner holds deadlift bar
40 pull ups *Non working partner DB farmers hold (100/70)

 

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Friday, May 26, 2017

May 25, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

2 rounds not for time, with a light db or kb:

5 single arm upright rows L/R

5 single arm sumo deadlift high pulls L/R

5 single arm snatches L/R

10 goblet squats

 

A1. RDL @ 33×1 x 8×4 
A2. Bench Press @ 6XX1 @ 75%x3x3, rest 0 sec.
A3. Bench Press @ 75% x amrap x 3, rest 2 minutes
+

6 RFT

Row 400m
12x Burpee box jump-overs (24/20")

 

SWEAT

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

2 rounds not for time, with a light db or kb:

5 single arm upright rows L/R

5 single arm sumo deadlift high pulls L/R

5 single arm snatches L/R

10 goblet squats

 

14 min EMOM

4 medball cleans/10 hollow rocks

 

rest 2 mins

 

10 min EMOM

5 Air squats

7 Push ups

3 Broad Jumps

 

rest 2 mins

 

8 min amrap

As many rounds as possible in 8:00 of:
10 Unbroken KB Swings 53/35
10 Wall Ball  20/14lbs (10'/9' target)

 

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