May 22nd - 27th, 2023
MONDAY MAY 22, 2023
Warm up!
2:00 RUN!
2 Rounds for quality
8 PVC good mornings
8 air squats
8 hips down push ups
8 arch/hollow swings - Pull ups in 2nd round
STRENGTH : 15 minutes to establish a 3 rep. Strict Press (refer to May 11)
METABOLIC CONDITIONING :
1 Round
800m run
6x
5 pullups/ring rows
10 push ups
15 airsquats
OR
3x
10 pull ups/ring rows
20 push ups
30 airsquats
800m run
*Last week of Murph Prep!
*If you plan do to do Half Murph, run half the distance and can also reduce the number of rounds of pull ups/push up/airsquat.
*If you plan to wear a vest, do so today!
*This should take 25:00-30:00
RECOVERY (Optional)
2:00 cool down
10 thoracic rotations each side
1:00 scorpion right
1:00 scorpion left
1:00 saddle stretch
TUESDAY MAY 23, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
8 bootstrappers
4/4 Single arm DB high pulls with light weight
4/4 Single arm DB strict press with light weight
8 PVC or Banded good mornings
Then:
:30 banded wrist stretches each side
STRENGTH : single arm Dumbbell Snatch. 3 rep. alternating for quality. 15 minutes. (Refer to May 16th)
METABOLIC CONDITIONING :
For time:
70 burpees
50 kettlebell swings
30 sit ups/GHD sit ups
Partition in any way, any order! (Example: 10 rounds of 7 burpees/5 KBS/3 sit ups)
♀ 35-lb KB ♂ 53-lb KB
CASH OUT (Optional)
6:00 EMOM
1) :30-:45 dead bugs
2) :30-:45 plank shoulder taps
3) :30-:45 lying oblique heel reaches
WEDNESDAY “Mash-Up” May 24, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 PVC Pass through
10 Arch/Hollow swings
10 Box or bench dips
10 Barbell overhead squats
Then: Warm up your hang squat snatch and set up other equipment
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
20 Dumbbell Power Snatch
15 V-ups
10 Burpee Box Jump Over, 24"/20"
AMRAP 8 minutes of the ladder 1-1, 2-2, 3-3…
Hang Squat Clean with moderately heavy load
Toes to bar
AMRAP 8 minutes of:
100m Dumbbell Farmer's Carry
50 Single-unders
15 Ring dips
*Rest 4 minutes between workouts.
TEAM THURSDAY MAY 25, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
8 Push ups
8 Kettlebell Romanian Deadlifts
3-4 Strict pull ups or 8 Scap pull ups
Then :30 scorpion stretch each side
TEAM STRENGTH : 15 minutes to establish a team 3 rep. dumbbell Bench Press
TEAM METABOLIC CONDITIONING :
Every 2:00 (1:30 working/:30 rest & transition) for 24:00
Station 1: Outdoor sled push, ~100m – trade off pushing between partners
Station 2: Max effort rope climbs or pull to standing – one partner at a time
Station 3: Max effort (weight and reps) sandbag over “wall of boxes” – each partner on a side – pass back and forth
Station 4: Max effort ski calories – one partner at a time
*Each team starts at a different station. Rotate through every 2:00.
CASH OUT (Optional)
Max effort hollow holds! Who can hold the longest?!
Can also be a team score!
FRIDAY MAY 26, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
3 Inch worms with seal and down dog
8 PVC good mornings
8 Hips down push ups
8 Dead bugs
STRENGTH : Double Dumbbell Deadlift for 3 reps. (refer to May 8)
METABOLIC CONDITIONING :
5 rounds for time of:
Row 500 meters
15 dumbbell bench presses @ 50% of your “Team Thursday” amount OR a weight you can do UB or in 2 sets
Saturday May 27, 2023 8 - 10am Memorial Day Weekend! MURPH on MONDAY!
OPEN GYM
If you can’t make Monday, Murph during Open gym today is an option