Memorial Day Murph
For time:
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 air squats
– 1 mile run
*Partition pull-ups, push-ups, air squats however you like.
*If you have a weight vest, wear it.
WOD
A) E4MOM x 3 sets:
– 8 bench press
– 8/side bent over DB row
*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.
B) 3 sets for quality:
– 10/side rear foot elevated split squats @ 2011
– 10 slide hamstring curls @ 2011
– 10/side single arm standing DB presses @ 2111
*If possible, increase load from last week.
C) 3 sets:
– 10 bicep curls
– 10 tricep extensions
– 10 lateral delt flys
A) “EDCF Baseline Interval Test”
Every 5 minutes x 6 sets for times:
RX+
– 10 strict pull-ups
– 15 toes to bar
– 20/15 push-ups
– 25 wallballs 20/14
RX
– 5 strict pull-ups
– 10 toes to bar
– 15/12 push-ups
– 20 wallballs (20/14
Scaled
– 5 banded pull-ups (tough)
– 10 kipping high knees OR abmat-sit-ups
– 15 elevated push-ups
– 20 wallballs (14/10)
B) 3 sets for quality:
– 10 Romanian deadlifts @ 30X1 (keep bumpers off ground)
– 10 bent over reverse flys w/ pause
– 10 ring rows @ 30X1 (tough)
A) E2MOM x 8 sets:
– 1 power snatch + 1 overhead squat + 1 hang snatch
*Build to something tough with no misses.
B) Four rounds for time of:
– 400m run
– 12 alternating single arm DB snatches (55/35 lbs)
– 10 box jump overs
A) EMOM x 5 sets:
– clean & jerk @ 55-75%
+
E2MOM x 5 sets:
– clean & jerk @ 80-95+%
B) E2MOM x 4-7 sets
– 12/9 cal row
– 5 TnG power cleans + 5 burpees over the bar (135/95)
*Rx+ perform 15/12 cal row, 155/105, 7 burpees over the bar
A) E4M x 3 sets:
– 8 back squats
*These should be heavier than your sets of 10 from last week.
B) “Fran”
21-15-9 reps for time:
– thrusters (95/65)
– pull-ups
*This is a classic tester. Scale appropriately so you can keep moving and don’t hold back.
C) 3 sets for quality:
– 20 hollow rocks
– 10 BB glute bridges @ 20X1
A) E4MOM x 3 sets:
– 8 bench press
– 8/side bent over DB row
*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.
B) 3 sets for quality:
– 10/side rear foot elevated split squats @ 2011
– 10 BB Romanian deadlifts from rack @ 2011
– 10/side half kneeling DB presses @ 2111
*If possible, increase load from last week.
C) 3 sets:
– 10 bicep curls
– 10 tricep extensions
– 10 lateral delt flys
A) Every 8 minutes x 4-5 sets @ 80-90%:
– 400m run
– 8 burpee + pull-ups
– 12 single arm DB hang clean and jerk (6/side @ 50/35ish)
– 16 box jump overs (24/20”)
– 50 double unders
*Switch order every set but keep times the exact same.
B) 3 sets for quality:
– 10 heel slide hamstring curls @ 20X1
– 15 sec/ side 90 degree leg hold
– 10 bent over reverse flys