Fitness
E5M x 5-8 sets:
– 400m run
– 8 double KB deadlifts
– 6-10 dips
– 6-10 lemon squeezes or sit-ups
Performance
E5M x 5-8 sets:
– 400m run
– 8 deadlifts
– 6-10 ring dips
– 6-10 lemon squeezes
*DL: 225/155, 185/125, 155/105, 135/95, 115/75
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd sets:
– 8-12/side half kneeling landmine press
– 4-8 strict hanging leg or knee raise
Even sets:
– 12-16 alt. landmine lateral squats
– 12-16 L-seated banded row
B) 15 min AMRAP:
– 12 cal row
– 10 alt. DB snatch
– 8 DB box step overs
Performance
A) E2M x 8 sets
Sets 1-2: 3 hang power snatch
Sets 3-4: 2 hang power snatch
Sets 5-8: 1 hang power snatch
B) 15 min AMRAP:
– 15 cal row
– 12 alt. DB snatch (50/35)
– 9 box jump overs (24/20”)
Fitness
A) E4M x 3 sets:
– 8-12 bench press
– 8-12/side SA half kneeling banded lat pull/downs
– 6-8/side banded twist @ 3010 tempo
B) “Mini-er Murph”
For time:
– 600m run
+
6 rounds:
– 5 pull-ups
– 10 push-ups
– 15 air squats
+
600m run
Join us for Memorial Day Murph on Monday, May 30th!
Performance
A) E4M x 3 sets:
– 1 RIR bench press @ 75-80%
– 8-12/side SA half kneeling banded lat pull/downs
– 6-8/side banded twist @ 3010 tempo
B) “Mini Murph”
For time:
– 800m run
+
8 rounds:
– 5 pull-ups
– 10 push-ups
– 15 air squats
+
800m run
Fitness
– 100 wallballs
– 1000m row
– 80 KB swings
– 800m run (in 200m splits)
– 60 hanging knee raises
– 600m row
– 40 dips
– 400m run (in 200m splits)
– 20 up/downs
– 200m run (together)
Performance
For time with a partner:
– 100 wallballs (20/14)
– 1000m row
– 80 KB swings (53/35)
– 800m run (in 200m splits)
– 60 toes to bar
– 600m row
– 40 ring dips
– 400m run (in 200m splits)
– 20 burpees over the rower
– 200m run (together)
Fitness
A) E3M x 6 sets
– 10-8-6-4-4-4 deadlifts
After even sets:
– 8-12 DB floor press
After odd sets:
– 8-12 tall kneeling banded lat pull-downs
*Heavier than 4/21
Performance
A) EM x 6 sets
Deadlift
Set 1: 8 @ 60%
Set 2: 6 @ 70%%
Sets 3-6: 3-4 @ 80%
*Heavier than 4/21
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy reverse sled drag
– 8-12/side DB/KB bent over row
– 8-12 medball hamstring curls
– 12-16 DB skullcrushers
OR
Conditioning Option
For time:
– 1000/800m row
+
4x:
– 5 DB devil press (35/25s)
– 10 DB reverse lunges
– 15 abmat sit-ups
+
1000/800m row
Fitness
A) E2M x 6 sets:
– 5 BB push press
After odd sets:
– 10-20 seated banded hamstring curls
After even sets:
– 10/side bent over DB/KB row
*Heavier than 4/19
B) For time:
– 600m run
– 20 DB push press
– 15 hanging knee raise
– 400m run
– 15 DB push press
– 10 hanging knee raise
– 200m run
– 10 DB push press
– 5 hanging knee raise
*Scale runs to 400-300-200 if needed.
Performance
A) E2M x 6 sets:
– 4 push jerks
*Heavier than 4/19
For time:
– 600m run
– 20 shoulder to overhead (95/65)
– 20 toes to bar
– 400m run
– 15 shoulder to overhead
– 15 toes to bar
– 200m run
– 10 shoulder to overhead
– 10 toes to bar
*RX+ use 115/75.
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd sets:
– 8-12/side DB/BB split squats
Even sets:
– 12-16 alternating KB gorilla rows
– 12-16 double banded OH tricep extensions
*Split squats can be from floor or rear foot elevated.
B) E3M x 4-7 sets:
– 12/9 or 10/8 cal row
– 10 RKB swings
– 20 single unders
Performance
A) E2M x 8 sets
Sets 1-4: 2-3 front squats @ 80-85%
Sets 5-8: 1-2 @ 90+%
B) E3M x 4-7 sets:
– 12/9 cal row
– 12 RKB swings (53/35)
– 24 double unders
*RX+ perform reps of 15/12-15-30
Fitness & Performance
E3M x 2 sets total
Station 1: AMRAP in 2 minutes
– 3 DB/KB thrusters (35/25s)
– 3 box jump overs (Fitness: step-ups)
Station 2:
– 500m row (Fitness: 400m row)
Station 3: AMRAP in 2 minutes
– 3 dual DB/KB snatch
– 6 prisoner reverse lunges
Station 4:
– 400m run
Station 5: AMRAP in 2 minutes
– 6 push-ups
– 9 air squats
Station 6:
– 500m row or 400m run
(pick one the first time through then switch for the second)
*Can also sub in 1000m AB or 400m ski
