Thank you to all who came out to take on Murph yesterday. If you ripped, please take care of it! You might even have to tape up your hand with some athletic tape to get through a few of these workouts!

It is a short week so try and make it in at least 4 times!

Remember: Mobility on Wednesday at 7:30pm with RJ!

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Monday 5/30 – Regular classes cancelled

Memorial Day Murph

For time (full):

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 squats

– 1 mile run

*Wear a 20lb vest if you have one.

 

For time (half):

– 800 m run

– 50 pull-ups

– 100 push-ups

– 150 squats

– 800 m run

 

Tuesday 5/31

A) E2MOM x 16 min

– 1 (squat) clean & (split) jerk

*start at 65% and build to something heavy. Goal is to have no misses.

 

B) AMRAP in 12 min at 80-90%

– Run 200 meters

– 10 Alternating DB snatches (50-75/25-45)

– 30 double unders (90 singles)

 

Masters

A) EMOM x 15 min

1: Back squat x 10-10-8-8-6 (building)

2: 3 negative pull-ups (rest 5 seconds between reps)

3: rest and build on back squat

 

B) 12 min AMRAP:

– Run 200 meters

– 10 Alternating DB snatches

– 12 sit-ups

– 14 walking lunges/box step-ups

 

Wednesday 6/1

A) EMOM x 15 min

1: Bench press x 3-4 @ 30X1 (heavier than 5/24)

2: Weighted pull-up x 2-3

OR 6-8 bent over double DB row

3: Dual DB Romanian deadlifts x 8-10 @ 20X1

 

B) Every 5 minutes x 20-25 min (4-5 sets)

– 500/400m row

*Goal is to stay at 90% aerobic pace and to stay consistent. You shouldn’t stray more than 3 seconds off your initial time

 

Thursday 6/2

AMRAP in 8 minutes:

– 5 Thrusters (135/95, 115/75, 95/65)

– 10 Power Cleans

– 15 Pull-Ups

Rest 4 minutes, and then…

 

AMRAP in 8 minutes:

– 20 Kettlebell Swings (53/35)

– 30 Walking Lunge Steps

– 40 Double-Unders (100 singles)

Rest 4 minutes, and then…

 

AMRAP in 8 minutes:

– 10 Burpees

– 20/15 Perfect Push-Ups

– 30 Anchored Sit-Ups

 

B) 3 sets:

– 10-12 single arm BB landmine row (perpendicular to BB) @ 2111

– 8-10 L-seated DB strict overhead press @ 2111

R60S

 

Masters

AMRAP in 8 minutes:

– 6 DB thrusters

– 8 DB hang power cleans

– 10 ring rows

Rest 4 minutes, and then…

 

AMRAP in 8 minutes:

– 20 Kettlebell Swings (53/35)

– 30 Walking Lunge Steps

– 40 Double-Unders

Rest 4 minutes, and then…

 

AMRAP in 8 minutes:

– 10 Burpees

– 20 Push-Ups

– 30 Anchored Sit-Ups

 

Friday 6/3

A) E2MOM x 12 min

– 3 Overhead squats @ 32X1

*Work on depth and form (mobility) before adding weight. Build to a heavy 3 if possible.

 

B) 5 rounds for time:

– 5 power snatches (115/75, 95/65, 75/45)

– 10 front rack reverse lunges

– 200 m run

 

Saturday 6/4

8am Masters

9am CrossFit

10am Barbell

11am Free Intro To CrossFit

 

Sunday 6/5

8am Endurance

Memorial Day Murph is happening next Monday (5/30)! This is an annual Hero WOD that we do every Memorial Day. There will be 2 options, the full Murph and the 1/2 Murph. Check out the heat schedule and sign up for the heat that fits you best by clicking HERE.

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Monday 5/23

A) EMOM x 5 min

Back Squat

*Set 1 – 40% x 1 rep

*Set 2 – 50% x 1 rep

*Set 3 – 60% x 1 rep

*Set 4 – 70% x 1 rep

*Set 5 – 80% x 1 rep

R60S, then….

Every 2 minutes…

*Set 6 – 85% x 1 rep

*Set 7 – 90% x 1 rep

*Set 8 – 95% x 1 rep

*Set 9 – 95+% x 1 rep

*Set 10 – 101+% x 1 rep (optional)

If you’re feeling it, go for it!

 

B) EMOM x 15 min

1: 5-10 T2B

2: 10-15 KB swings (70/53, 53/35)

3: 15-20 goblet hold reverse lunges (alternating legs)

 

Tuesday 5/24

A) EMOM x 15 min

1: Bench press x 4-5 @ 30X1 (start at 65% and build)

2: Weighted pull-up x 2-3

OR 6-8 bent over double DB row

3: Supine medball hamstring curls x 8-10 @ 20X1

 

B) 3 rounds for time

– 400m run

– 15 CTB pull-ups

– 50 double unders

 

Masters

A) EMOM x 15 min

1: Deadlift 10-8-6-4-2 (building heavier than last week)

2: 8-10 seated arnold press

3: rest and load heavier for next DL set

 

B) E3MOM x 12-15 min

– Run 200m

– 10 alternating DB snatches

– 5-10 toes 2 bar, hanging knee raises, or v-ups

 

Wednesday 5/25

A) E2MOM x 16 min (8 sets)

– 1 power clean + 1 hang (squat) clean + 1 front squat + 1 jerk

*Start at 65% and build to something tough but sharp.

 

B) 10 rounds for time:

– 3 squat cleans @ 65%

– 4 box jump overs (24/20”)

 

Thursday 5/26

A) Build to a heavy power snatch double in 10 minutes (6-8 sets)

– Rest 10 sec between reps. If you find it early, drop weight and do doubles EMOM until 10 min has expired.

 

B) Every 6 min x 24 min (4 sets)

– 6 TnG power snatches (build if able)

– 8 burpees over the bar AFAP

– 20 sec row sprint @ 100%

 

Masters

A) Hang power clean skill work

 

B) EMOM x 12 min

E: 5 hang power cleans

O: 6 burpees over the barbell

 

C) For time:

– 500/400 m row

– 25 Russian KB swings

– 25 wall balls

– 25 Russian KB swings

– 500/400 m row

 

Friday 5/27

A) Strict Overhead Press – 1RM build up

* Set 1 – 4 reps @ 80%

* Set 2 – 3 reps @ 85%

* Set 3 – 2 reps @ 90%

* Set 4 – 1 rep @ 95%

* Set 5 – 1 rep @ 101+%

* Set 6 – 1 rep @ 101+% (optional)

Rest 2-3 minutes between sets.

 

B) 3 rounds not for time:

– 20 BB front rack reverse lunges (building, heavier than last week)

– R60S

– seated* hand over hand sled pulls (heavy but speedy)

– R60S

– 8-10 single arm DB press @ 2111

 

Saturday 5/28

8am Masters CF

9am CrossFit

10am Barbell

 

Sunday 5/29

8am Endurance

 

Monday 5/30 – Regular classes cancelled

Memorial Day Murph