Metcon:

3 Rounds
20 Push Press (75/55)
300m Row
-rest 3 minutes-
3 Rounds
15 Strict Press (75/55)
300m Row
-rest 3 minutes-
3 Rounds
10 Wall Facing Strict Handstand Push Ups
300m Row

3 sets
15 Barbell Curls
-Rest :30-
15 Hammer Curls (each arm)
-Rest :30-
30 Banded Curls
-Rest 1:00 b/t sets-

2 sets
15 Bench Dips
-Rest :30-
15 Banded Tricep Pushdown OR Cable Tricep Push Down
-Rest :30-
30 Overhead Banded Tricep Extension
-Rest 1:00 b/t sets-

Optional Strength:

3 Sets:
14 Tempo Single Arm Dumbbell Incline Bench Press (each arm) @ 7/10 RPE

*Tempo: 30X1 (3 seconds down, no pause at the bottom, X (explode) out of the bottom position back up to the top. 1 second pause at the top before starting the next rep)

Strength/Skill: 4x (complete KB movements together as 1 set!)

• 10 x KB High Pulls
• 10 x KB Swings
• 5 x Goblet Front to back lunges (per leg)
• 60s Plank
• 30s Side plank (per side)

Metcon: 6 Rounds

• 20/15 Cal Echo Bike
• Heavy Sled Push (1-way)
• 100m Sprint
• Rest as long as needed to fully recover!

Strength/Skill:

4 Sets
:60 Sumo Deadlift Hold @7/10 RPE
Every :10 Perform 1 Sumo Deadlift
*Move up in weight each set. This should be challenging, but don’t break yourself off.

Metcon:

15 minute EMOM
Minute 1: 10 Sandbag Cleans to Shoulder (100/70) (OR 10 Power Cleans 115/80)
Minute 2: 5 Wall Walks
Minute 3: 20 GHD Sit Ups

“Murph”

• 1 Mile Run
• 100 x Pull-ups
• 200 x Push-ups
• 300 x Squats
• 1 Mile Run

Wear a 20/14lb weight vest.

Scaling options will be available and discussed in person by the coach. Get here and get after it to start the holiday weekend out right!

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served. 

Strength/Skill:

5 Push Press @ 6/10 RPE
4 Push Press @ 7/10 RPE
3 Push Press @ 8/10 RPE
2 Push Press @ 9/10 RPE
1 Push Press @ 10/10 RPE

Metcon:

AMRAP 18 Minutes
6-4-2
Bench Press (225/145)
3-2-1
Rope Climb
*Repeat the 6-4-2 and 3-2-1 sequence for the full 18 minutes

Strength/Skill:

4 Sets
10 Dumbbell Incline Bench Press (HEAVY)
7-10 Single Arm Dumbbell Row
:30-:45 Ring Support
*Rest 1:30-2:00 between sets.

Metcon:

*Individual Version
AMRAP 2 Minutes
50 Double Unders
25ft Handstand Walk
Max Deadlift (275/185)
*Go until you get 35 reps.
-rest 1 minute b/t sets-

Strength/Skill:

14 Barbell Back Rack Forward Stepping Lunge @ 6/10 RPE
14 Barbell Back Rack Forward Stepping Lunge @ 6.5/10 RPE
14 Barbell Back Rack Forward Stepping Lunge @ 7.5/10 RPE
14 Barbell Back Rack Forward Stepping Lunge @ 8/10 RPE
14 Barbell Back Rack Forward Stepping Lunge @ 8.5/10 RPE
*7 each leg.

Metcon:

3 Sets:
800m Run (with vest)
-rest 2 minutes b/t sets-

3 Sets: (with vest)
20 Pull Ups
40 Push ups
60 Air Squats
-rest 3 minutes b/t sets-