top of page
Search

Wednesday, May 25, 2022


***We will be doing Murph on a Monday, May 30. We will be running 3 heats. 8am, 8:45am and 9:30am. There will be no afternoon classes. Please make sure you scale this workout appropriately. Do not hesitate to ask for modifications. Make sure you are well hydrated prior to Monday morning.


For total time

Run 600m

30 Pull-ups

60 push-ups

120 air squats

rest walk exactly 3:00


3 rounds

Run 200m

10 pull-ups

20 push-ups

30 air squats

*If you are wearing a vest for murph wear it

*35 minute time cap

Masters

A. Front squats x 8,8,8,8; build to a tough set

B. 3 rounds

Row 150m

5 ring rows or banded pull-ups

10 push-ups

20 air squats

+

2 rounds

300m row

10 ring rows or banded pull-ups

15 push-ups

25 air squats

+

1 round

15 ring rows or banded pull-ups

20 push-ups

20 air squats

152 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea

A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups

A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-

bottom of page