Memorial Day Murph
For time (full):
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 squats
– 1 mile run
*Wear a 20lb vest if you have one.
For time (half):
– 800 m run
– 50 pull-ups
– 100 push-ups
– 150 squats
– 800 m run
WOD
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
– hand over hand sled pulls (heavy but speedy)
– R60S
– 8-10 single arm DB press @ 2111
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 5 min x 20-25 min (4-5 sets)
– 6 TnG power snatches (build if able)
– 8 burpees over the bar AFAP
– 20 sec row sprint @ 100%
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”)
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
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)
A) E2MOM x 16 min
– 1 hang power snatch + 1 overhead squat + 1 (squat) snatch
B) 3 rounds not for time:
– 20 BB front rack reverse lunges (building)
– R60S
– sled drag heavy but fast walk down and back
– R60S
– 8-10 single arm DB press @ 2111
C) Not for time but consistent pace:
– 20 turkish get-ups alternating each rep AHAP
A) Every 7 minutes, for 35 minutes (5 sets):
– Run 600 Meters
– 10 Deadlifts (225/155, 185/125, 155/105, 135/95)
– 15 burpees over the barbell
*Stay at 90% pace for all sets. All
B) 2 sets (mobility):
– Foam roll whatever is tight x 90 sec
– Couch stretch x 60-90 sec/side
– Leg up on bench at 90 degrees stretch x 60-90 sec/side