RX
5-5-3-3-1-1-1:
Back squat
INTERMEDIATE
Same as Rx’d
BEGINNER
7-7-5-5-3-3-3:
Back squat
SKILL WORK
Pre-workout:
5×10 suitcase deadlifts
RX
5 rounds for time:
40 double-unders
30 box step-ups (20/24 in)
20 KB swings (35/53 lb)
INTERMEDIATE
5 rounds for time:
:30 double-under attempts
30 box step-ups (20/24 in)
20 KB swings (26/35 lb)
BEGINNER
5 rounds for time:
:30 penguin hops
20 box step-ups (20/24 in)
10 Russian KB swings (26/35 lb)
SKILL WORK
Pre-workout:
10:00 to work to a heavy 2-rep-max shoulder press.
RX
EMOM 10:
7 DB shoulder presses (35/50 lb)
AMRAP calorie row OR bike
– Use two DBs.
INTERMEDIATE
EMOM 10:
7 DB shoulder presses (20/35 lb)
AMRAP calorie row OR bike
– Use two DBs.
BEGINNER
EMOM 10:
7 DB shoulder presses (10/25 lb)
AMRAP calorie row OR bike
– Use two DBs.
In observance of Memorial Day, there will be an 8:00am WOD only.
Join the Kelseys as they lead you through the Murph Challenge!
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Under the wide and starry sky,
Dig the grave and let me lie.
Glad did I live and gladly die,
And I laid me down with a will
This be the verse you grave for me:
Here he lies where he longed to be;
Home is the sailor, home from sea,
And the hunter home from the hill.
Requiem
by Robert Louis Stevenson
Respect, Honor, Loyalty.
That is what The Murph Challenge is all about.
Today’s WOD will be at 10:00am.
We will celebrate the life of Navy LT, Michael P. Murphy.
RX
For time:
27-21-15-9:
Sumo deadlift high pulls (65/95 lb)
Thrusters
INTERMEDIATE
For time:
27-21-15-9:
Sumo deadlift high pulls (55/75 lb)
Thrusters
BEGINNER
For time:
21-15-9-6:
Sumo deadlift high pulls (35/45 lb)
Thrusters
SKILL WORK
Post-workout:
1 set:
Max double-KB overhead hold
– Rest 1:00
Max double-KB front rack hold
– Rest 1:00
Max double-KB farmers hold
– Athlete chooses the load.
– Must be able to hold for at least :30/movement.
RX
For time:
7 strict muscle-ups
800-m run
5 strict muscle-ups
800-m run
3 strict muscle-ups
800-m run
INTERMEDIATE
For time:
3 strict muscle-ups
800-m run
2 strict muscle-ups
800-m run
1 strict muscle-ups
800-m run
BEGINNER
For time:
7 muscle-up transitions
600-m run
5 muscle-up transitions
600-m run
3 muscle-up transitions
600-m run
RX
For time:
50 calorie row
50 overhead squats (75/115 lb)
50 alternating DB snatches (35/50 lb)
INTERMEDIATE
For time:
50 calorie row
50 overhead squats (55/75lb)
50 alternating DB snatch (25/35 lb)
BEGINNER
For time:
40 calorie row
40 overhead squats (45/45 lb)
40 alternating DB snatches (15/20 lb)
SKILL WORK
Post-workout:
Accumulate:
3:00 weighted plank hold (35/45 lb)
SKILL WORK
Pre-workout:
4 sets with a partner:
200-m run
– One partner runs while the other rests.
– Each partner runs 4×200-m.
– Work on running technique rather than speed.
RX
3 rounds for time:
20 GHD sit-ups
20 burpee box jump-overs (20/24 in)
20 wall-ball shots (20/30 lb) (9/10 ft)
INTERMEDIATE
3 rounds for time:
20 GHD sit-ups to parallel
15 burpee box jump-overs (20/24 in)
10 wall-ball shots (20/30 lb) (9/10 ft)
BEGINNER
3 rounds for time:
20 AbMat sit-ups
15 burpee box jump-overs (12 in)
10 wall-ball shots (10/14 lb) (9/10 ft)
Please join us this Saturday, 17 May 2023, at 10:00am for The Murph Challenge.
Registration is not mandatory in order to participate, however, all proceeds benefit a very worthy cause.
Check it out here, and tune into Talk Pittsburgh this Tuesday at 3:00pm where Mike will talk about the history of the event and our part in it.
SKILL WORK
Pre-workout:
On a 10:00 clock:
3 unbroken power cleans
– Build to a load heavier than workout weight.
RX
AMRAP 7:
30 double-unders
3 power cleans (135/205 lb)
INTERMEDIATE
AMRAP 7:
30 double-unders
3 power cleans (105/155 lb)
BEGINNER
AMRAP 7:
30 single-unders
3 power cleans (65/95 lb)
RX
AMRAP 12:
12 front squats (75/115 lb)
30 crossovers
INTERMEDIATE
AMRAP 12:
12 front squats (65/95 lb)
30 double-unders
BEGINNER
AMRAP 12:
12 front squats (45/75 lb)
30 single-unders
SKILL WORK
Post-workout:
Accumulate:
25 GHD sit-ups
25 GHD hip extensions
RX
6 rounds for time:
12 DB deadlifts (35/50 lb)
9 DB front rack lunges
200-m run
– Use two DBs.
INTERMEDIATE
6 rounds for time:
12 DB deadlifts (20/35 lb)
9 DB front rack lunges
200-m run
– Use two DBs.
BEGINNER
6 rounds for time:
12 DB deadlifts (20/15 lb)
9 DB front rack lunges
200-m run
– Use two DBs.
SKILL WORK
Post-workout:
3 sets:
100-ft. single-DB overhead walk/arm (35/50 lb)
– Use DBs from workout.
RX
7 sets for load:
1 power clean
1 hang power clean
1 jerk
INTERMEDIATE
Same as Rx’d
BEGINNER
7 sets for load:
3 power cleans
3 hang power cleans
3 jerks
SKILL WORK
Pre-workout:
Accumulate:
30 KB Turkish get-ups
– For quality.
RX
For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats
1-2-3-4-5-6-7-8-9-10:
Strict ring dips
– Alternate back and forth between each movement, following the rep scheme: 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.
INTERMEDIATE
For time:
20-18-16-14-12-10-8-6-4-2:
Alternating single-leg squats to a box
1-2-3-4-5-6-7-8-9-10:
Jump and controlled lower ring dips
– Alternate back and forth between each movement, following rep scheme; so, 20 single-leg squats, 1 dip; 18 single-leg squats, 2 dips; etc.
BEGINNER
For time:
10-9-8-7-6-5-4-3-2-1:
High box step-downs
1-2-3-4-5-6-7-8-9-10:
Box dips with feet on floor
– Alternate back and forth between each movement, following rep scheme; so, 10 box step-downs, 1 dip; 9 box step-downs, 2 dips; etc.
RX
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swings (53/70 lb)
1:00 burpees
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 rest
INTERMEDIATE
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swing (35/53 lb)
1:00 burpees
1:00 wall balls (14/20 lb)(9/10 ft)
1:00 rest
BEGINNER
4 rounds for reps:
1:00 calorie row
1:00 Russian kettlebell swing (18/35 lb)
1:00 burpees
1:00 wall balls (10/14 lb)(9/10 ft)
1:00 rest
“ANGIE”
RX
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
INTERMEDIATE
For time:
50 pull-ups
60 push-ups
70 sit-ups
80 squats
BEGINNER
For time:
40 jumping pull-ups
50 hand-elevated push-ups
60 sit-ups
70 squats
– Spend no more than 5:00 on each movement.
RX
AMRAP 12:
4 left-arm DB Turkish get-ups (25/35 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
INTERMEDIATE
AMRAP 12:
4 left-arm DB Turkish get-ups (15/25 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
BEGINNER
AMRAP 12:
4 left-arm DB Turkish get-ups (10/15 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
Post-workout:
For time:
400-m DB farmers carry (35/50 lb)
– Use two dumbbells.
5K RUN OR ROW OR 10K BIKE
Benchmark
RX
For time:
5k run or row or 10k bike
INTERMEDIATE
Same as Rx’d
BEGINNER
For distance:
On a 20:00 clock:
Run or row or bike
SKILL WORK
Pre-workout:
4 sets for load:
3 overhead squats
– Build to your heaviest set.
RX
For time:
10-8-6-4-2:
Squat snatches (115/165 lb)
– Perform 3 wall walks after each set.
INTERMEDIATE
For time:
10-8-6-4-2:
Squat snatches (75/115 lb)
– Perform 3 wall walks after each set.
BEGINNER
For time:
10-8-6-4-2:
Hang squat snatches (35/45 lb)
– Perform 2 partial range of motion wall walks after each set.
RX
On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 70% of 3-rep-max
3 box jumps (24/30 in)
– Perform both movements within the same minute.
INTERMEDIATE
On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 70% of 3-rep-max
3 box jumps (20/24 in)
– Perform both movements within the same minute.
BEGINNER
On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 50% of 3-rep-max
3 box jumps (12/20 in)
– Perform both movements within the same minute.