2024-05-20

Murph is only a week away! Everyone is welcome. You can do the full Murph, half, partner or no Murph and just show up for the BBQ. Workout will start 10-ish and the BBQ will be about 11:30. I’ll put a signup sheet on the whiteboard so you can see what everyone is bringing to the BBQ. It’s a good time so if you’re in town then definitely stop by.

Monday
Back Squat 3 x9
Front Squat 3×3
*Alternate sets

Straight Bar Curl 3×10
Weighted Sit Up 3×10

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10 Min EMOM
20 DU + 10 Burpees
*Perform both each minute. This is hard! Do not double the reps for single unders. Also, scale the burpees accordingly to see if you can finish. Skip a round if you need to but see how far you can get.

Tuesday
EMOM Snatch (increasing)
0-3 4 Snatch
3-6 3 Snatch
6-9 2 Snatch
9-12 1 Snatch

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15 Min AMRAP
5 Pullups
10 Box Jumps
15 Row Cals
20 Sit-ups

Wednesday
Bench 3×9
Decline Push Ups 3×9
*Alternate sets

Triceps Pulldown 3×12
Palloff Hold 3×40 sec (20 sec each side)

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Diane
21-15-9
Deadlift
HSPU-Scale to strict DB press

Thursday
EMOM Clean & Jerk
0-3 4 Clean & Jerk
3-6 3 Clean & Jerk
6-9 2 Clean & Jerk
9-12 Clean & Jerk

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5 RFT
200M Run
15 KB Swing
15 Lateral Burpees over 45# plate

Friday
Deadlift 3×9 (if you did Diane on Wed then consider doing strict pull-ups instead)
Jump Lunges 3×9 (1L+1R =1)
*cycle sets

L Hang 3×30 sec
Russian Twist 3×10 (1L+1R=1)

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With a partner
21 Min AMRAP
30/22 Cals (alternate Bike/Ski/Row)
20 Wall Balls
10 power snatch