——————–

Monday 5/25 – Memorial Day

“Murph”

 

Tuesday 5/26

A) Power clean TnG 3.3.3 x4; R15S/3m

+

EMOM x 15-18 minutes:

Minute 1 – 10 Toes to Bar

Minute 2 – 12 KB swings (70/53)

Minute 3 – 10-12 Goblet Hold Reverse Lunges – Alternating Legs

 

Wednesday 5/27

A) Front Squat

Set 1 – 4 reps @ 65%

Set 2 – 3 reps @ 75%

Set 3 – 2 reps @ 80%

Set 4 – 3 reps @ 85%

Set 5 – 2 reps @ 90%

Set 6 – 1 rep @ 95%

Set 7 – 2 reps @ as heavy as possible

R2M between sets

+

3 rounds for time:

– 30 Wall Ball Shots

– 20 Burpees

– 10 Box Jump-Overs

 

Thursday 5/28

A) EMOM x 10 min

– Split jerk; build from 65-85% with 1 second pause on dip and catch

B) EMOM x 6 min

– 5 TnG push jerk (tough)

+

10 min @ 80-90%

– 6 TnG deadlifts (255/185, 205/135, 155/95, 95/65)

– 8 T2B

– 10/7 HR push ups

– 200 m run

 

Friday 5/29

A1) Bench press 5, 4, 3, 2, 1 R20S

A2) Weighted/negative pull-up 5, 4, 3, 2, 1; R2-3M (both building)

B) EMOM x 10 min

E: 5 TnG power snatch (115/75, 95/55, 75/35)

O: 6-10 ring rows @ 20X1

C) EMOM x 10 min

E: 6 burpees box jump – SD (24/20”)

O: row 12/10 cal

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Monday 5/18

A) Back squat – build to a new 1RM in 20 min (be smart, be careful)

B) EMOM x 10-12 min:

E: 8 thrusters (115/75, 95/65, 75/45)

O: 12/9 cal row

C) max handstand hold/walk x 3 sets; rest as needed

 

Tuesday 5/19

4-5 sets tough effort:

– 500/400 m row

– 10 TnG deadlifts (185/115, 135/95, 95/65)

– 10 pull-ups

– 10 burpees over the bar (parallel)

R4-6M

 

*DLs must be perfect or athlete lowers weight

 

Wednesday 5/20

Regionals Event 3 (modified)

Performance:

– 1-mile run

– 50 overhead squats (135/95, 95/65, 65/35)

– 100 medball sit-ups

– 150 double-unders

– 50 KB swings (70/53)

– 100 box jump overs (24/20”)

 

Function:

– 800m run

– 50 overhead squats (65/35, 45/25, PVC)

– 75 medball sit-ups

– 350 single-unders

– 50 KB swings (53/35)

– 75 box jump overs (20/16)

 

*30 min cut-off

 

Thursday 5/21

A) EMOM x 14 min

E: 5 hang power snatch (115/75, 95/55, 65/35) – TnG if able

O: 6-8 ring dips

B) EMOM x 14 min

E: bench press 3-4 @ 75% (same as 5/15)

O: 6-10 T2B

C) 3 sets max L-sit; rest as needed

 

Friday 5/22

A) Front squat – build to a new 1RM in 15 min

B1) DB rear elevated split squat 6 reps/leg @ 20X1; R60S (heavier than 5/14)

B2) Single-Arm Dumbbell Row x 10-12 reps/side @ 2111; R60S

C1) 100m atlas stone carry (50m each side); R60S

C2) BB hip thrusts 8-10; R60S x 3 sets

 

Join us on Monday, May 25th (Memorial Day) for our annual Memorial Day “Murph” WOD followed by our first ever crawfish boil.

“Murph” (for time:
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 squats
– 1 mile run

*Partition the reps as needed. The scaled version is exactly half the reps.

The workout (and its scaled counterpart) starts at 9am with the crawfish boil starting right after at around 11am. We’ll supply the food and some beer. You don’t have to do Murph to enjoy the crawfish boil, just come after the workout!

Sign up for workout >HERE<.
Sign up for the crawfish boil >HERE< (so we know how many lbs to buy)

Murph is members only but anyone is welcome to the boil so bring a friend!