May 30th - June 4th
Monday May 30, 2022 8am Holiday Schedule
Memorial Day MURPH
For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed. If you've got a 20-lb. vest or body armor, wear it.
Scalable to all levels!!!
Tuesday May 31, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Squat & drive knees out. Banded Ankle
STRENGTH : Front Squat 3 - 3 - 3 - 3 - 3 based off of last 5 rep. number
METABOLIC CONDITIONING :
For “time”:
Row 1,000 meters
Then, 5 rounds of:
10 Romanian KB deadlifts (note this move for quality - not to be rushed)
20 AbMat or GHD or hybrid sit-ups
Wednesday Mash-Up June 1, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For total time -
5 Rounds of:
15 K.B, Swings
10 Double Push-Up Burpees
4 Rounds of:
200m Run
8 Thrusters, 75/45
8 Ring Dips
3 Rounds of::
50 Double-Unders
:20 second Handstand Hold
*Rest 3 minutes between workouts.
Team Thursday June 2, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion banded trap release
STRENGTH : Team Bench Press 3 rep. each total
METABOLIC CONDITIONING :
Four x 3-minute rounds with a 1 minute rest between rounds of:
Syncronized 400 meter Run
Syncronized Max-rep overhead squats
♀ 35 lb ♂ 45 lb
this means run together & OHS together - score is 4 rounds of OHS as a team (not individualized score added)
Friday June 3, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold - banded trap
STRENGTH : Clean Pull - Power Clean - Squat Clean 3 - 3 - 3 - 3 - 3 building to a “challenging” weight
METABOLIC CONDITIONING:
For total time:
12 Wallball Shots, 20/14
12 Knees-to-elbows
15 Wallball Shots, 20/14
15 Knees-to-elbows
12 Wallball Shots, 20/14
12 Knees-to-elbows
rest exactly 2 minutes
9 Wallball Shots, 20/14
9 Knees-to-elbows
12 Wallball Shots, 20/14
12 Knees-to-elbows
9 Wallball Shots, 20/14
9 Knees-to-elbows