5/24/21- Mainsite 5/15/21

Murph Movie Sign up Form 49 seats available on Signal https://forms.gle/pvGTGLQ6WMCjH5rKA

Coach Melissa and Bekah 

AMRAP 8 10 Deadlifts 225/155 30' Burpee Broad jump

Tuesday

"Helen Crump": Partner Workout 35 Devil’s Press (50’s/35’s) 50 Synchro Wall Balls (20/14) 75 Box Jumps Overs (24/20) 150/120 Calorie Row 75 Box Jumps Overs (24/20) 50 Synchro Wall Balls (20/14) 35 Devil’s Press (50’s/35’s) * 1 partner works at a time

Wednesday

Miami Hopper

9-15-21-15-9 for time of: Pull-ups Bike cals Hang power snatch 65/35

Thursday

MainSite 5/16/21 3 rounds for time of: Run 400m 30 air squats 20 Push press 115/75

Friday

Max Reps

For max reps of each: 5 min. of double-unders 5 min. of Toes To Bar 3 min. of double-unders 3 min. of Straight Leg Sit Ups 1 min. of double-unders 1 min.plank hold Failure to hold plank for every second you fall out of plank subtract that number of reps from your total score.

Saturday

100

On the minute 3-5 burpees (until you complete 100 reps of power cleans) Power clean (225 lbs/145) Time cap: 20 min

Murph Practice

10 rounds 200m Run 10 pull-ups