Open Gym
-or-
A. For time:
3 rounds of
400m Run
20 T2B
-then-
3 rounds of
500m Row
20 HSPU
B. 5 sets of
Max hold L-Sit
*Burpee Penalty
1 Burpee for each second difference between sets
Join us on Saturday for The Murph Challenge!
A. 5 sets of:
2 Power Cleans + 1 Squat Clean + 2 Front Squats
B. For time:
Men: 27-24-21-18-15 cal Row
Women: 21-18-15-12-9 cal Row
*60m Walking Lunge between each round
Join us on Saturday for The Murph Challenge!
A. 8 min EMOM
1 Snatch Balance + 3 OHS
B. 3 rounds for time
800m run
40 Wallballs (20/14)
40 KBS (1.5/1)
For those of you who have been with us for a while you already know how important the Murph Challenge is to us.
Traditionally we host the Murph Challenge on the Saturday of the Memorial Day Weekend rather than wait until Monday.
As always we encourage you to invite ANYONE you like to join us. There is no Drop-in Fee however we do ask that you register for the Challenge and encourage your guests to do so as well. Donations benefit the LT Michael P. Murphy Memorial Scholarship Foundation.
Thank you,
LT Mike Pietragallo
United States Navy
Please note, there is no 12:30pm WOD today.
A. Bench Press
10-10-10 @70%
Every 2:30
B. Teams of 2
2k Row
100 Pull-ups
150 Push-ups
200 Synchro Squats
*30 min Time Cap
A. Back Squat
1 RM
B. “Climbing Amanda”
2 rounds of
3 Rope Climbs
9 Squat Snatch (135/95)
2 Rope Climbs
7 Squat Snatch
1 Rope Climb
5 Squat Snatch
Reminder:
We are CLOSED this weekend for an L1 Course.
Open Gym
-or-
A. Kang Squat
10-10-10-10-10
(<25% of 1 RM Back Squat)
B. 18 min AMRAP
30/21 cal Row
15 Pull-ups
15 Dumbell Deadlifts (50/35)
15 Dumbell Front Squats (50/35)
A. 12 min EMOM
4 Power Clean & Push-Jerk @ 55%
B. “Old Town Road”
6 rounds
40m Farmer’s Carry (1.5s/1s)
9 Strict T2B
A. Overhead Squat
Build to a Heavy set of 3 reps
B. “Denim”
15 min AMRAP
60 Double unders
30/21 cal Row
15 Overhead Squats (115/85)
A. 10 min EMOM
Even Minutes: 4 Strict Hand Stand Push-ups
Odd Minutes: 4 Strict Pull-ups
B. Partner WOD for time:
120 Wallballs*
Partner Holds Handstand
"Barraza"
Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee bar muscle-ups
B. Accessory
8-8-8
Filly Press
15-15-15
Landmine Press
Open Gym
-or-
Partner “Tommy V”
For time:
115 pound Thruster, 42 reps
15 ft Rope Climb, 24 ascents
115 pound Thruster, 30 reps
15 ft Rope Climb, 18 ascents
115 pound Thruster, 18 reps
15 ft Rope Climb, 12 ascents
*1 partner working at a time
A. Back Squat
7-7-7-7-7
@ 75% of 1RM
B. 10 rounds
15 Air Squats
20m 45#/35# plate* push
*cast iron plates
A. 10 min EMOM
Even: 40 sec Handstand Hold
Odd: 40 sec Deadhang Hold
B. 21-15-9
Ring Dips
20m Handstand Walk*
*Intermediate: 3 Wall Walks
Beginner: Bear Crawl
C. Alternating Tabata (for reps)
Push-ups
Plank Hold
A. Back Squat
9-9-9-9
@ 70% of 1 RM
B. 10 min AMRAP
4 Pistol Squats
6 Hang Power Cleans (115/85)
8 Box Jumps (24/20)
“Cindy”
20 min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
Accessory:
3x 25 DB Row (each arm)
4x :30 sec Dead Hang Hold
Open Gym
-or-
A. Push-Press
3-3-3-3-3
@ 80% of 1 RM
B. For Time:
175/150 Calorie Row*
*EMOM 20/15 Push-ups
A. Back Squat
7-7-7-7-7
@ 65% of 1 RM
B. “Helmet Hair”
5 rounds
5 Strict HSPU
10 Strict Pull-ups
50m Walking Lunge
20 ABMat Sit-ups
A. DB Bench Press
8-8-8
Accessory:
Active Glute Bridge Hold
B. 400m Sandbag Run
27/21 Cal Row
400m Sangbag Run
21 Power Cleans (115)
400m Sandbag Run
15 Burpee Box Jump Overs
400m Sangbag Run
A. Back Squat
@ 60% of 1 RM
9-9-9-9
B. 4 rounds
600m Run
16 Single Arm DB Burpees (50/35)
16 Single Arm Dumbbell Lunges
16 Single Arm Dumbbell Snatch
Rx+ (70/50)