Happy Memorial Day! 🇺🇸
Thank you to everyone who came out and tackled Murph with us today! It’s always a fun day to cheer each other on, see friends we don’t always get to workout with, and challenge ourselves with an annual workout.
Items for the week…
- With Murph today and 13’s Fittest on Saturday, we’re going to take a break from the strength cycle this week. We will pick up where we left off next week.
- We are going to be canceling both the 3:30pm and 5:30pm Friday to prep the room for 13’s Fittest on Saturday. The classes have been removed from Zen.
- Our FIT360 classes will be on Tuesday and Thursday at 6:30pm, and Sunday morning this week.
WOD
“Murph”
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
SKILL
mobility/stretching
WOD
20min AMRAP
300m row
10 back squats (55% of b/w)
10 kb snatches (53/35)
FIT360
3 minutes of…
30 box jumps (24/20)
max effort mb squats (20/14)
2 minutes rest
3 minutes of…
30 mb step-ups (24/20; 20/14)
max effort mb squats (20/14)
2 minutes rest
3 minutes of…
30 box side-steps (24/20)
max effort mb squats
SKILL
rope climbs
WOD
18min AMRAP
10 kb squats (35/26)
8 russian swings (35/26)
6 kb push presses (35/26)
farmer’s carry down and back (25/15)
SKILL
core
WOD
Level 3
10-9-8-7-6-5-4-3-2-1
deadlifts (75% b/w)
strict pull-ups
Level 2
10-9-8-7-6-5-4-3-2-1
deadlifts (65% b/w)
pull-ups
Level 1
10-9-8-7-6-5-4-3-2-1
deadlifts (55% b/w)
ring rows
FIT360
21-15-9
box jumps (24/20)
dips
then
15-9-6
reverse goblet lunges (35/26)
hand-release push-ups
then
9-6-3
goblet squats (35/26)
plate push-ups
SKILL
handstands
WOD
5min AMRAP
500m row
max effort box jump overs (30/24)
2 minutes rest
4min AMRAP
400m row
max effort ring dips
2 minutes rest
3min AMRAP
300m row
max effort double unders
13’S FITTEST 2024
WOD
Every 4 minutes for 5 rounds
50 double unders
25 russian swings (53/35)
10 goblet lunges (53/35)
2-4-6-8-10 burpee box jumps (24/20)
