Re-Post…
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…
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One Way To Break Up “Murph”… “Arm Saver…”
For Time:
1 Mile Run…
Then… For a Total of 20 Rounds:
5 Push Ups
5 Pull Ups
5 Air Push Ups
15 Air Squats…
Then… 1 Mile Run… TIME!!!
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Again… 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… Next Week 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…
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ALRIGHT… HERE WE GO!!!
Strength/MetCon…
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***Single & Controlled DeadLifts @ 75%…***
***Box Jumps… Rx’d: M-30″/F-24″…***
***FLY ON THE BIKE!!! YOU’RE NOT CRUISING ON THE BEACH… SPRINT!!! If You’re Waiting For A Bike… GOOD… Catch Your Breath So You’re “Fresh” Once You Get On The Bike!!!******
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For Time…
3 DeadLifts
5 Hand Release Burpees
5 Box Jumps
5 Hand Release Burpees
5 Box Jumps
20 Cal Bike
1 Min Rest…
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3 DeadLifts
4 Hand Release Burpees
4 Box Jumps
4 Hand Release Burpees
4 Box Jumps
16 Cal Bike
1 Min Rest…
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3 DeadLifts
3 Hand Release Burpees
3 Box Jumps
3 Hand Release Burpees
3 Box Jumps
12 Cal Bike
1 Min Rest…
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3 DeadLifts
2 Hand Release Burpees
2 Box Jumps
2 Hand Release Burpees
2 Box Jumps
8 Cal Bike
1 Min Rest…
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3 DeadLifts
1 Hand Release Burpee
1 Box Jump
1 Hand Release Burpee
1 Box Jump
4 Cal Bike
1 Burpee Box Jump… TIME!!!
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3…2…1….GO!!!
Mando
5.21.2024 WOD & Scores…
RainCrossStrengthandConditioning 