2024-05-06

Mark you calendars for Murph! We’ll start at 10am on Memorial Day and have a potluck and bbq after. Everyone can do some version – scaled, half murph, etc. But if you don’t want to do the workout you can still join us for the festivities after the fact around 11am. It’s always a good time and we look forward to seeing everyone there.

Monday
Back Squat 1×12,9,6,3
Front Squat 1×6,5,3,2
*alternate sets

Wall Bicep Curl 3×10
*back, butt, and upper arm against wall

—

12 Min AMRAP
3 Hang Power Clean
6 S2O
9 Box Jumps
27 DU

Tuesday
Bench 1×12,9,6,3
Chest Fly 1×6,5,3,2
*alternate sets

Tricep pulldown 3×10

—

21-15-9
Bike Cals
Pushups
Rest 1 Min
15-12-9
Rest 1 Min
12-9-6

Wednesday
Strict Press 1×6,5,3,2
Push Press 1×6,5,3,2
*alternate sets

Renegade Row 3×10 followed by 30 sec plank

—

10-1 Snatch
10-1 Burpee Box Jump Over

Thursday
Snatch 1×6,5,3,2

Hollow Hold 3×45 sec

—

10 Min AMRAP
6 T2B
8 Ring Dips
10 Wall Balls

Friday
Deadlift 1×6,5,3,2
Farmer’s Carry 4×50′
*alternate sets

Palloff hold 3×60 sec (30 sec each way)

—

Partner Cindy
26 Min AMRAP
Partner A – Run 200/400/600/800m etc
Partner B – Rounds of Cindy

After each partner has run their respective 200m, the next time they run 400m, then 600m, etc

Pickup each round of cindy wherever your partner left off. Score of total rounds of cindy