WOD

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“Danny”
AMRAP 20
30 Box Jumps (24/20)
20 Push Press (115/75)
30 Pull-Ups

Core Finisher:
3 Rounds
0:30 Hollow Hold
0:30 Arch Hold
0:45 High Plank (Increase weight each round)
400m Run at Easy Pace

Memorial Day Murph and Cookout! We love this time of year and this opportunity to honor the fallen. We will be running one large 10 AM Hero WOD on Monday, May 27th. Then we will bust out the grill and turn up the music. Members are welcome to bring friends, drinks and food they want grilled. Drop-ins are welcome.

To officially register for the “The Murph Challenge 2019“, receive your Murph T-Shirt and see your money going to a good cause. Click the link in the tickets section.

#MURPHCHALLENGE#TAKETHECHALLENGE#CHALLENGEACCEPTED

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Deadlift:
3×[email protected]%
2×[email protected]%

Rest 2-3 minutes between sets.

3 Rounds

30 Seconds per station, 10 Sec. transition time between stations

Max Cal Assault Bike
Rest
5 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20)
Rest
Max Cal Ski Erg
Rest

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Clean and Jerk Complex
E3MOM 21

1 Power Clean+1 Push Press+1 Hang Squat Clean+1 Push Jerk (ME)

3 Rounds
25 American Kettlebell Swings (24/16) (Fx: 16/12)
25 Front Rack Lunges (95/65) (Fx: 75/55)

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3 Rounds
1000m Run
150 Double Unders
6 Rope Climbs (Fx: 3 Rope Climbs)

Time Cap 40 min.

Cool Down:
5 – 10 mins Run/Ski/Bike/Row

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E3MOM 18

Power Snatch + 2 Hang Power Snatches

Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%
Set 5: 85%
Set 6: 85%

Percentages based on 1RM Power Snatch

3 Rounds
15 Deadlifts (185/125) (Fx: 135/95)
15 Toes to Bar (Fx: 7 T2B)

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Overview of the Week
Monday: Back Squats
Tuesday: Power Snatches
Wednesday: Long MetCon
Thursday: Clean & Jerk Complex
Friday: Deadlift
Saturday: “Danny”
Sunday: Push Jerks

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Back Squat:
E4MOM 20
Set 1: [email protected]%
Set 2: [email protected]%
Set 3: [email protected]%
Set 4: [email protected]%
Set 5: [email protected]%

With a Partner, Alternating Full Rounds
10 Rounds
10/8 Calorie Row
10 Burpees over the Rower

Time Cap 14 Minutes

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AMRAP 35
With a partner
400m Run
40 Overhead Squats (95/65)
20 Box Jumps (30/24) (Fx: 24/20)

Both partners run 400m together. Other work may be split any way.

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“DT”
5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Compare 3/26/18

4 Rounds
40 Air Squats
20 Push Ups
10 Ring Dips (Fx: 5 Ring Dips)

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For Time:
600m Run
500m Row
400m Ski Erg
30/25 Cal Assault BikeCoaches note: Stagger 2 min., fastest athletes in beginning heats. Athletes should begin finisher 3-4 minutes after completion of metcon.

Core Finisher:
4 Rounds
20 Russian Twists
15 V-Ups
0:30 High Plank (Increase weight each round)
Rest 2 Minutes between rounds