It’s Coming… That Time Of Year Again…
Memorial Day “Murph”…
For Time:
1 Mile Run
100 Push Ups
200 Push Ups
300 Air Squats
1 Mile Run… TIME!!!
Oh Yea… All While Wearing A Vest…
Sounds Pretty Rough Right?!?!
This Will Be My 13th Time Performing “Murph” On Memorial Day…
And… It Never Gets Easier…
But It’s Not Supposed To Be Easy!!!
That Being Said… Don’t Be Scared Of This WOD… There Are Many Variations Of This WOD… There Are Many MODifications For This WOD… See Below…
And That’s Why I Still Want You Ladies & Gents To Sign Up So I Have Somewhat Of An Idea Of Who/How Many Athletes Are Coming…
Every Year We’ve Performed This Memorial WOD… We’ve Had 1 BIG Session In The Morning…
Nothing Changes This Year…
This Year… The Memorial Day “Murph” Will Take Place @ 9AM Monday Morning…
The Schedule For Monday Has Already Been Opened On ZenPlanner… So No Excuses…
I Know It Still Says “7:30AM”… I’ll Change That Friday After The 7:30AM Session…
Once You Get To The Gym… The Warm Up Is Up To You… Once Everyone Is There & I Figure Out The Heat Schedule… We Got One More Thing To Do…
The Playing Of “Taps”…
Then It’s Go Time!!!
Hope To See All Of You There & Don’t Forget Your Patriotic Gear!!!
And If You Have Any Other Suggestions… Please Feel Free To Help Out With Your Advice!!!
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ALRIGHT… HERE WE GO!!!
Strength…
Strict Press
Every Min On the Min x 5 Mins:
3 Strict Presses @ 75% of your 1 Rep Max
MetCon…
***Bench Press… ADV: M-135lbs/F-95lbs… Rx’d: M-115lbs/F-85lbs… Sx’d: M-95lbs/F-65lbs…***
***Box Jumps… All Levels… M-30″/F-24″…***
***KB Carry… Pick Your Poison…***
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For Time:
400 Meter Run
Max Bench Press
15 Box Jumps
——————————————
200 Meter KettleBell Carry
Max Bench Press
12 Box Jumps
——————————————
400 Meter Run
Max Bench Press
9 Box Jumps
——————————————
200 Meter KettleBell Carry
Max Bench Press
6 Box Jumps
——————————————
400 Meter Run
Max Bench Press
3 Box Jumps… TIME!!!
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3…2…1… GO!!!
Mando
Memorial Day Murph Variations…
Remember… You Can Always MODify The Run With A 2K Row… 2K Ski… Or 3 Mile Bike… Or We Can Cut Those Numbers In Half… Pull Ups… Can Be Banded Or Ring Rows Or Jumping Pull Ups… Push Ups… Can Be On Your Knees… Squats… Well… Squats Are Squats…
“One Shot One Kill”…
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run… TIME!!!
“Classic”…
1 Mile Run
20 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
1 Mile Run… TIME!!!
“Half/Double Classic”…
1 Mile Run
10 Rounds:
10 Pull Ups
20 Push Ups
30 Air Squats
1 Mile Run… TIME!!!
“Push Up Saver”…
1 Mile Run
20 Rounds:
5 Push Ups
5 Pull Ups
5 Push Ups
15 Air Squats
1 Mile Run… TIME!!!
“Leg Saver”…
1 Mile Run
15 Rounds:
5 Pull Ups
10 Push Ups
20 Air Squats…
Then…
5 Rounds:
5 Pull Ups
10 Push Ups
1 Mile Run… TIME!!!
“2016 CrossFit Games”…
1 Mile Run
5 Rounds:
20 Pull Ups
40 Push Ups
60 Air Squats
1 Mile Run… TIME!!!
“Mini Sets”…
1 Mile Run
33 Rounds:
3 Pull Ups
6 Push Ups
9 Air Squats
Then…
1 Round:
1 Pull Ups
2 Push Ups
3 Pull Ups
1 Mile Run… TIME!!!
“Just Survive”…
1 Mile Run
JUST GET THROUGH…
100 Pull Ups
200 Push Ups
300 Air Squats
ANYWAY YOU WANT…
1 Mile Run… TIME!!!
5.23.2022 WOD & Scores…
RainCrossStrengthandConditioning 