2024-05-13

Memorial Day Murph is another week closer, so we’ll have our final prep workout this Friday. I know these are long workouts but it’s better to be somewhat acclimated prior to taking on the full workout. It also should give everyone an idea that they can finish the workout come Memorial Day. Remember, everyone is welcome! You can always do 1/2 Murph and/or scale any of the movements to help you finish…

Monday
Back Squat 3 x12
Front Squat 3×8
*alternate sets

EZ Bar Curl 3×12

—

10 Rounds
8 DB Thrusters
100m Run

Tuesday
Snatch Complex (Snatch Pull+Hang Snatch+Squat Snatch)
6 sets increasing every 2

Weighted Sit Up 3×12

—

3 RFT
21 DB Alt Snatch
15 Pullups
9 Front Squat

Wednesday
Bench 3×12
Narrow Grip Push Up
*alternate sets

EZ Bar Skull Crusher 3×12

—

10-1 HSPU
10-1 Target Burpees (target height should require a slight jump – not standing on your toes – to touch)

Thursday
Clean Complex (Clean Pull+Clean Snatch+Squat Clean)
6 sets increasing every 2

3 times – 30 sec Mountain Climbers followed by 30 sec plank

—

15 Min AMRAP
10 Bike Cals
30 DU
15 KB Swings

Friday
Deadlift 3×12
High Box Jump 3 x 4
*alternate sets

Side Slam Ball 3×10 (10 ea side)

—

29min Time Cap – can you finish?

Run 1200m

10 Rounds Cindy

Run 800m

5 Rounds Cindy

Run 400m

**Cut everything in half if you’re planning on doing 1/2 Murph on Memorial Day