“Jump/Press/Pull/Sit/Swing…”

Ryker’s Box Has Returned!!!

He Was So Happy When We Saw It…

Even Happier To Use It!!!

Alright… 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 On ZenPlanner 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”… “Mini Sets…”

For Time…

1 Mile Run…

Then… For a Total of 33 Rounds:

3 Pull Ups

6 Push Ups

9 Air Squats…

Then…

1 Round:

1 Pull Up

2 Push Ups

3 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…

***Double Unders… Rx’d: M&F… MOD: Mt. Climbers…***

***Bench Press… 60-80% of your 1 Rep Max… Or… Start Off 5% Heavier!!!***

***DB Pull Overs… Same Weight… Pick Your Poison…***

***Russian KettleBell Swings… Pick Your Poison… No More Than 70lbs/53lbs…***

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For Time…

50 Double Unders

15 Bench Press @ 60%

15 DB Pull Overs

50 AbMat Sit Ups

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40 Double Unders

12 Bench Press @ 65%

12 DB Pull Overs

40 AbMat Sit Ups

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30 Double Unders

9 Bench Press @ 70%

9 DB Pull Overs

30 AbMat Sit Ups

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20 Double Unders

6 Bench Press @ 75%

6 DB Pull Overs

20 AbMat Sit Ups

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10 Double Unders

3 Bench Press @ 80%

3 DB Pull Overs

10 AbMat Sit Ups…

45 Straight Arm Russian KettleBell Swings…TIME!!!

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3…2…1….GO!!!

Mando

5.23.2024 WOD & Scores…