First… Did Anybody Take Home Ryker’s Box… The Small Plastic Black One He Uses For Box Jumps?!?! It’s Usually On His PlatForm With All His Plates/DBs/KB & SkateBoard…
And Second… MEMORIAL DAY MURPH!!!
Next Monday, May 27th, Is Memorial Day… And Once Again… We Will Be Performing Our Annual “Memorial Day Murph” WOD!!!
We Will Host 1 Session @ 9AM… I Will Change The Schedule After The 8AM Session This Friday… And I Will Also Put Up A Spot To Sign Up On The WhiteBoard…
Please Be Early As There Will Not Really Be A “Group” Warm Up…
After A Group Pic & After The Playing Of “Taps”… Everyone Will Head Outside… And Then…
“3…2…1…GO!!!”
1 Mile Run… 100 Pull Ups… 200 Push Ups… 300 Air Squats… 1 Mile Run… All While Wearing A Vest…
The Above Is A “True” Murph AKA…
“One Shot One Kill…”
For Time: 1 Mile Run… Then Knock Out 100 Pull Ups Before Moving On To Knocking Out 200 Push Ups Before Moving On To 300 Air Squats And Then Finishing With A 1 Mile Run…
During The Week… I Will Put Up Different Variations & Different Ways You Can Break Up “Murph”… For All Variations… You Must Start & End With A 1 Mile Run… It’s The Middle 3 Movements That You Can Break Up…
Also… The Week of “Murph” Is Supposed To Be 80% Week… 3 Sets of 3 Reps… We Will Still Perform The Strength But On Different Days… Tuesday Will Be OverHead Squats… Wednesday Will Be Push Jerks… Thursday Will Be DeadLifts…
Alright… This Week…
Down To 3 Reps For The Strength But Back Up To 5 Sets… At 75% of your 1 Rep Max…
For The MetCon… The Rx’d Weight Is 155lbs/105lbs…
But… You Must Be Able To Go” Some What” Un-Broken…
For Example…
For The Round of 10 Front Squats… You Must Be Able To Perform 1 Power Clean or CLEAN Into 5 Un-Broken Front Squats (No Racks…)… Then Perform 1 Touch And Go Power Clean Or CLEAN & Continue On With Your Remaining 5 Front Squats… If You CLEAN It… Yes… That Counts As Your 1st6 Or 6th Front Squat…
And… Ya Boy Is Back!!!
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ALRIGHT… HERE WE GO!!!
Strength…
Every Min On the Min X 5 Mins:
3 OverHead Squats @ 75%
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MetCon…
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For Time…
10 (5/5) Front Squats
200 Meter Run
20 GHD Sit Ups
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8 (4/4) Front Squats
200 Meter Run
16 GHD Sit Ups
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6 (3/3) Front Squats
200 Meter Run
12 GHD Sit Ups
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4 (2/2) Front Squats
200 Meter Run
8 GHD Sit Ups
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2 (1/1) Front Squats
200 Meter Run
4 GHD Sit Ups… 1 DeadLift… TIME!!!
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3…2…1….GO!!!
Mando
5.18.2024 Olympic Lifting…
RainCrossStrengthandConditioning 