Memorial Day Murph is going down this coming Monday, 5/27. We will get the Half Murph kicked off at 8:00am and the Full Murph at 8:30am. We are purposefully pushing it a little earlier this year to avoid the heat. Go ahead and sign up HERE! Murph is free for all members and $20 for all non-members.
Half, for time:
– 800m run
– 50 pull-ups
– 100 push-ups
– 300 air squats
– 800m run
Full, for time:
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 air squats
– 1 mile run
*Partition pull-ups, push-ups, and squats however you like (usually 5-10-15).
It’s that time of year again. Will we go for a 3-peat for “best place to workout” in East Dallas? We can do it with your help! Remember to vote daily HERE.
Monday 5/20
A) E2M x 8 sets
Sets 1-4: clean segment pull + 2 cleans @ 65-75%
Sets 5-6: 2 cleans @ 75-85%
Sets 7-8: 1 clean @ 90+%
B) 12 min AMRAP
– 3 bar muscle-ups
– 6 DB/KB hang squat cleans (55/35ish)
– 12 DB/KB reverse lunges
*Sub strict 3 strict pull-ups + 3 push-ups for bar MUs.
Tuesday 5/21
A) E3MOM x 6 sets – bench press
Set 1: 3 @ RPE 8 (about 88-90%)
Sets 2-6: 3 @ 93% of set 1
After each set alternate:
– Station 1: 15-20 banded face pulls
– Station 2: 15-20 banded pull-aparts
B) Every 8 minutes x 3 sets:
– 36/27 cal row
– 25 RKB swings (53/35)
– 400m run
*Keep times the same.
*RX+ use 70/44.
Masters
A) E3MOM x 6 sets:
– 6 bench press
– 6/side bent over DB row (knee on bench)
– 6 hanging knee raises w/ pause
B) Every 8 minutes x 3 sets:
– 34/18 cal row
– 25 RKB swings
– 300 or 400m run
Wednesday 5/22
A) E2.5M x 6 sets – back squat
Set 1: 3 @ RPE 8 (about 88-90%)
Sets 2-6: 3 @ 93% of set 1
B) “Fran”
21-15-9 reps for time
– thruster (95/65)
– pull-up
*This is an old school benchmark WOD designed for you to go AFAP.
C) 3 sets for quality:
– 20 sec/side half kneeling pallof hold
– 20 banded frog pumps
Masters
A) E2.5M x 6 sets – back squat
– 6 back squats
After each set alternate:
– Station 1: 16 alternating seated DB press
– Station 2: 20 banded pull-aparts
B) 10 min AMRAP:
– 2 DB thrusters
– 2 pull-ups
– 2 lemon squeezes
*Add two reps every round.
C) 3 sets for quality:
– 20 sec/side half kneeling pallof hold
– 20 banded frog pumps
Thursday 5/23
A) EMOM x 8-10 sets
– 1 split jerk
*Find today’s heavy rep in 8-10 sets.
B) E3MOM x 4-6 sets
– 250/200m row @ 80-90%
– 5 power cleans
– 5 shoulder to overhead (135/95)
– 30 double unders
*Keep pace or get faster each set.
*RX+ use 155/105.
Friday 5/24
A) E2MOM x 3 sets
RX
1: 400m run
2: 30 wallballs (20/14)
3: 400m run
4: 15 burpee box jump overs (24/20”)
5: 60 sec plank hold
Scaled
1: 300m run
2: 20 wallballs (20/14)
3: 300m run
4: 10 burpee box jump overs (24/20”)
5: 45 sec plank hold
B) 3 sets:
– 30 sec/side couch stretch
– 10 weighted or banded dips
– 10 seated DB curls
Saturday 5/25
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym / Barbell
Sunday 5/26
8am Endurance
10am-12pm Open Gym