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

Strength/Skill:

Metcon:

2 Sets
AMRAP 7 Minutes @ RPE5-6
10-15-20-25….
Row (calories)
Bear Hug Sandbag Carry (yards) (100/70) (OR Kettlbell Front Rack Carry (2×53/35))
Bike Erg (calories)

-Rest 3 Minutes-

AMRAP 7 Minutes @ RPE5-6
10-15-20-25….
Sled Push (145/125) (yards)
Ski (calories)
Farmers Carry (2×50/35) (yards)

-Rest 3 Minutes b/t sets-

“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:

5 Sets x 5 Pause Snatch Deadlift + Jump and Shrug @ 85% 1 RM Snatch

*Pause Snatch Deadlift: pause is at mid thigh for 2 seconds.
**Jump and Shrug from the mid thigh position.

Metcon:

AMRAP 7 Minutes
50/40 Calorie Assault Bike
Max Calorie Row
-rest 3:00-
AMRAP 7 Minutes
50/40 Calorie Row
Max Calorie Assault Bike

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-

Saturday Partner WOD!!

Teams of 2:

2 Rounds Each:

• 250m Row/Ski

4 Rounds:

• 200m Relay Run (together)
• 8 x P. Cleans (185/125 -you go/I go)
• 16 x Burpee-over-bar (sets of 4)

2 Rounds Each:

• 250m Row/Ski

4 Rounds Each:

• 12 x DB Hang Snatch (50/35)
• 12 x Box Jump-overs (Step-down)
• 3 x Wall walks

2 Rounds Each:

• 250m Row/Ski