2023-05-29

We want to express our sincerest gratitude to everyone who participated in Murph on Memorial Day. Thank you for joining us as we paid tribute to fallen heroes and their sacrifices. Also, thank you for being a part of our gym family and making the annual Memorial Day Murph workout and BBQ such an unforgettable experience.

Monday

Murph

Tuesday

Power snatch + Hang power snatch
6×2 @ 60%
Power clean + hang power clean
6×2 @ 60%

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Every 4:00 x 4 rounds
15 calorie row
50’ walking lunge
10 burpees**

** On the last round do ME burpees

Wednesday
Back squat
10 @ 60%
8 @ 70%
6 @75%
4@80%
Front squat
5@60%
3×5@ 70%

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5 rounds
10 alt snatch
10 box jump overs
10 hspu
10 goblet squats

Thursday
Strict press
10×2 @80%
Push jerk
3×5@ 65%

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15 min amrap
10 calorie bike
50 double unders
10 pushups
25 sit-ups

Friday
Deadlift
3×3@75%

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20 min amrap
10 thrusters
10 pull-ups
Run 200m
**1 works/1 rest