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