3 Rounds
15 OHS (RX 95/65) (RX+105/75)
200m Run
rest 2 minutes
3 Rounds
20 Box Jumps
20 KBS (RX 53/35) (RX+ 70/53)
*17min CAP
5 rounds
10 GHDs
1 minute wall sit
100m farmer carry 70/53
30 EMOM
1 squat clean and 2 HSPU
*weight for squat clean = pick your poison
Coach stretch
3 Rounds
200m Run
Bear crawl on turf down and back
20 air squats
20 min to build up to today’s 1RM from the rack
4 Rounds
2min AMRAP
300/250m Row
Max Effort Push Press (RX 135/95) (RX+ 155/115)
REST 2 min
Score is total # of push press completed.
FOR TIME
10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
1-2-3-4-5-6-7-8-9-10
Burpee Box Jumps (24/20)
9 minutes
30 sec work/30 sec rest
1: V-ups
2: Windshield wipers
3: Flutter kicks
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
This is not about proving your fitness. This is about honoring those who have served and fallen. We want you to be able to workout tomorrow so pick an appropriate scaling option that works best for you! Have fun!
Possible scaling options:
1 mile Run
20 Rounds
5 pullups (band, ring rows)
10 pushups
15 air squats
1 mile Run
Partner Murph
1 mile Run together
1 works 1 rests
10 Rounds
10 pullups
20 pushups
30 air squats
1 mile run together
Cash In: 75 Cal Bike
3 RFT
50 wall balls (20/14)
50 ab mat sit-ups
50 single DB hang clean and jerk (50/35)
Cash out: 1000m Row
One works, one does dual KB suitcase hold (53/35)
**35min CAP
Summer Tees, Muscle Tanks, and Racerbacks are on pre-sale! Check your email for more info or speak with a coach. Orders due Friday May 24th.
Murph next Monday (May 27th) at 10am! Don’t forget to wear your red, white and blue and bring a dish or drink to share for after!
Coach stretch
3 rounds
5 empty barbell SDHP
10 empty barbell glute bridges
30 sec handstand hold
Deadlift
5 @ 70%
5 @ 75%
3 @ 80%
2 @ 85%
4 @ 80%
5 @ 75%
-Only record your last set of 5 in Wodify
4 Rounds
400m Run
12 Power Snatches (75/55)
12 T2B
*15 min CAP
Summer Tees, Muscle Tanks, and Racerbacks are on pre-sale! Check your email for more info or speak with a coach. Orders due Friday May 24th.
Murph next Monday (May 27th) at 10am! Don’t forget to wear your red, white and blue and bring a dish or drink to share for after!
50 jumping jacks
lunges across the gym, reverse
40 jumping jacks
bearcrawl, crabwalk
30 jumping jacks
pigeon stretch/ runner stretch
20 jumping jacks
toy soldiers
quad stretch
10 jumping jacks
Partner workout for Time:
300 Russian KBS 53/35
150 cal bike
5000m row
Divide reps in any way. One work, one rests.
*45min CAP
Summer Tees, Muscle Tanks, and Racerbacks are on pre-sale! Check your email for more info or speak with a coach. Orders due Friday May 24th.
Murph next Monday (May 27th) at 10am! Don’t forget to wear your red, white and blue and bring a dish or drink to share for after!
*4 minutes bike, run, row or ski
*Coach led stretch (focus on shoulders, hips, wrists)
*3 Rounds
5 front squats w/ empty barbell
5 push press
5 arc/hollows or 5 kipping pull-ups
21-15-9
Thrusters, 95# / 65#
Pull-ups
This is a benchmark! Give it all you’ve got.
** If you’ve done this before, try and beat your old time or maybe last time you did it with 45# on the bar, now try it with #55. There are so many ways to show you’ve improved your fitness, it is not just a faster time.
2 Rounds
20 bulgarian split squats (to make it tougher, add 1 or 2 DB/KB as needed)
8 single arm DB row per arm
Rest as needed
Summer Tees, Muscle Tanks, and Racerbacks are on pre-sale! Check your email for more info or speak with a coach. Orders due Friday May 24th.
Murph next Monday (May 27th) at 10am! Don’t forget to wear your red, white and blue and bring a dish or drink to share for after!
Arm circles
Standing straddle L+R+M
Couch Stretch
Pigeon Stretch
800m Run
20min EMOM
1 – Cal Bike
2 – Weighted alt box step ups (53/35) 1 DB
3 – SDHP (75/55)
4 – Box Jump Overs (24/20)
Score is total reps
3 Rounds
-Accumulate 45sec chin above bar hang
-Pike handstand walks around the box (once around the box each way)
-20 alternating pistols (scale: bands, boxes or add weight for counter balance)
*Rest as needed
