Please join us for a potluck brunch during Memorial Day Murph! Use this Google Doc to sign up for potluck items.

In honor of Lieutenant Michael P. Murphy – Killed in Action on June 28, 2005 in Afghanistan

“Murph”

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Rx: Unpartitioned with weight vest. (20/14)

Join us tomorrow as we honor LT. Michael Murphy and all our fallen heroes as we do “MURPH” together! We’ll have a potluck breakfast after — please bring something to share!
Link to sign-up for breakfast: https://docs.google.com/spreadsheets/d/1l8_Y126TEchISk6VCmzYppSDiyMjrv_POJ1FOqCJT0E/edit

Strength
Every 2:00, 8 Sets
1-4) 2 High Hang Power Clean w/ Pause in Dip (↑, start at 55-60% of 1RM CJ)
5-8) 2 High Hang Power Clean (↑)
*Hold onto bar between reps

Conditioning
AMRAP 10
250/200m Row (FX: 200/150m)
20 Sit-Ups
10 Single Kettlebell Hang Clean (24/16) (FX: 16/12) (RX+: 32/24)

Join us for Seventh Heaven, Competition Class at 7:15 AM!

Squad WOD
For Time w/ Partner – Split Reps Any Way
100 Calorie Bike
100 Plate Ground to Overhead (45/25) (FX: 25/15)
100 Overhead Plate Lunges (45/25) (FX: 25/15)
100 Calorie Ski
100 Wall Balls (20/14)
100 Box Jumps (24/20)
*FX: 80 each
*32:00 Cap

Strength
Every 1:30, 4 Rounds
1) 6-8 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)
2) 6-8 Strict Pull-Ups w/ Pause in Hang (FX: Banded) (RX+: Weighted)
3) 15 Banded Face Pulls

Conditioning
AMRAP 10
15 Hand Release Push-Ups (FX: 10)
50 Double Unders (FX: 35)
15 Toes to Bar (FX: 10)
50 Double Unders (FX: 35)

Strength
Every 2:00, 8 Sets
1-4) 1 Snatch Pull w/ Pause in Extension + 2″ Low Hang Squat Snatch (↑, start at 60-65% of 1RM Snatch)
5-8) 1 Snatch Pull + 2″ Low Hang Squat Snatch (↑)

Conditioning
3 Rounds for Time:
20/15 Calorie Row (FX: 15/11)
20 Jump Squats
10 Hang Squat Snatches (95/65) (FX: 75/55) (RX+: 115/80)
*12:00 Cap