5/31/21- Memorial Day Murph

 

1-mile run 

100 Pull-Ups 

200 Push-Ups 

300 Air Sqts 

1-mile run 

20# body armor 

Tuesday 

EMOM

EMOMx15 1. 8 power snatch 115/75 or Alt single DB snatch 12-16 reps 50/35 2 50'- 100' Slider across floor 3. Double Under (30 sec) or KBS (15 reps)

Wednesday 

Cardio Carousel

6 rounds on the 5 Min Rds 1,3, 5 (Run 400m 15 KBS 53/35, 8 pull-ups) Rds 2,4,6 (15 WB 20/14, 12 Cal EB or Row, 6 HSPU) Compliments of SPEAL

Thursday 

This End UP

7 rounds 100m Farmer Carry (AHAP) 10 Toes to Bar 50' HS Walk or 100' Bear Crawl

Friday 

Complexed

For time: 5 Complex 5 Rope Climb 4 complex 4 rope climb 3 complex 3 rope climb 2 complex 2 rope climb 1 complex 1 rope climb Barbell Complex 3 Snatch Grip DL+ 2 Hang Snatch + 1 OHS ( You may break up movements in the complex. Does not need to be UB, Hang Snatch can be a squat if you'd prefer) or 1 Power Snatch + 1 OHS + 2 Heaving Snatch Balance
Saturday

 "Don't Stop me Now"

AMRAP 18 Max Cal Bike

Every 3 minutes (on the 3,6,9,12,15)

50 Double Unders

12 Burpees

Compliments of Comp Train