Murph Cometh
To plan ahead … we are going to have 3 classes for Murph on Monday, May 31. We have a 7am, an 8am, and a 9am on the schedule right now. Still capped at 10 people. If those classes sell out then we will add a 10am class as well.
If you are new to our community Murph is a hero workout that we do each Memorial Day to celebrate the life of Lt. Michael Murphy. The workout, which he created and called Body Armor, is 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, and 1 mile run.
You are welcome to come in and any do any variation of that you would like (a half Murph, a quarter Murph, a partner version, etc). Completely up to you.
SKILL
handstand work or choice skillwork
WOD
2RFT
80 double unders / 120 singles
60 ring rows
40 hand-release push-ups
20 strict knees-to-elbows
STRENGTH
front rack lunge: 2×4 @ 75% of 1RM FS
then
power clean: 1RM (test)
SKILL
core work
WOD
Every 3 minutes for 6 rounds…
200m run
10 unbroken front squats (55% of 1RM)
5 unbroken handstand push-ups
STRENGTH
bench press: 1RM (re-test)
WOD
15 burpees to a 6″ target
then
3 rounds of…
15 kb push presses (35/26; each hand)
15 toes-to-bars
then
15 burpees to a 6″ target
STRENGTH
clean: 1RM (re-test)
WOD
50/40 calorie row
50 chest-to-bar pull-ups
50 deadlifts (50% of 1RM)
