BIG turnout at this year’s Memorial Day Murph workout!!!
Monday 5/26 – 7:30 & 9am only
Murph
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 air squats
– 1 mile run
*Partition bodyweight movements as needed.
*Wear a 20/14 weight vest if you have one.
½ Murph
– 800m run
– 50 pull-ups
– 100 push-ups
– 150 air squats
– 800m run
*Partition bodyweight movements as needed.
¼ Murph
– 400m run
– 25 pull-ups
– 50 push-ups
– 75 air squats
– 400m run
*Partition bodyweight movements as needed.
Tuesday 5/27
Fitness
A) E2M x 8 sets
Odd sets:
– 8/side DB split squats
Even sets:
– 10 DB incline press
– 10 DB incline rows
B) EMOM x 5-8 sets total (15-24 minutes)
1: 12/9 cal row
2: 12-16 RKB swings
3: 8 box step-ups
Performance
A) E2M x 8 sets:
Sets 1-4: 1 hang clean + 1 clean
Sets 5-8: 1 clean
*Receive in full squat if able
B) EMOM x 5-8 sets total (15-24 minutes)
1: 15/12 cal row
2: 20 RKB swings (53/35)
3: 10 box jump overs (24/20”)
Wednesday 5/28
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ RPE 7-8
– 8-12/side half kneeling DB press
– 10/side bent over KB rows
*BB RDLs should be a little heavier than last week
Fitness
B) E5M x 3-5 sets
– 400m run or 1000/800m bike
– 5 up/down DB devil cleans
– 10 DB push press
– 5-10 lemon squeezes
Performance
B) E5M x 3-5 sets
– 400m run or 1000/800m bike
– 5 DB devil cleans (35/20s)
– 10 DB push press
– 10 lemon squeezes
Thursday 5/29
Fitness
E4M x 2-3 sets total
Station 1:
– 200m row
– 12 DB hang power snatch
– 8 hanging knee raises
Station 2:
– 200m run
– 8-12 box step ups (weight w/ DB if able)
– 8 burpees
Station 3:
– 200m row
– 8-12 dips
– 24 single unders
Performance
E4M x 2-3 sets total
Station 1:
– 250/200m row
– 16 DB hang power snatch (50/35)
– 8 toes to bar
Station 2:
– 200m run
– 12 sandbag box step ups (20/16” w/ 60/30lb sandbag)
– 8 burpees
Station 3:
– 250/200m row
– 12 ring dips
– 36 double unders
Station 4:
– 200m run
– 12 goblet squats
– 8 burpees
Friday 5/30
Fitness & Performance
A) E3M x 5 sets:
– bench press @ 31X1 tempo
– 10 tall kneeling banded lat pull-downs
– 10 bent over reverse flys (w/ with 5 or 10lb plates)
B) Strength Option
3-4 sets for quality:
–
–
–
–
OR
Conditioning Option
Saturday 5/31
Fitness
TBA
Performance
TBA
Sunday 6/1
10-12 pm Open Gym