Memorial Day Murph
Whether this is your first Murph or tenth Murph, whether you’re doing a full, half, quarter, or partner Murph … we’re excited to spend the holiday morning with you honoring Lt. Michael Murphy and the workout he created and originally named Body Armor!
Items for the week…
- We will be using last week’s 5RM clean, bench press, and power clean numbers from this week.
- For the 2nd year in a row we’re going to be tackling the homegrown benchmark parTnerS, created by Sam and Teresa after their 2021 1st place finish at 13’s Fittest!
- Our FIT360 classes are Tuesday and Thursday at 6:30pm. The workouts for these classes are listed on those days.
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
WOD
“Murph”
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
SKILL
lots and lots of rolling and stretching and socializing
WOD
6 rounds of…
MIN 1: max calorie row
MIN 2: max push balls (20/14)
MIN 3: max kb snatches (53/35)
MIN 4: rest
FIT360
6 rounds of…
MIN 1: max calorie row
MIN 2: max push balls (20/14)
MIN 3: max russian swings (53/35)
MIN 4: rest
STRENGTH
power clean: 5×5 @ 80% of 5RM
WOD
200m run
25 back squats (50% of 1RM push press)
200m run
20 push jerks (50% of 1RM push press)
200m run
15 hang power cleans (50% of 1RM push press)
200m run
10 push presses (50% of 1RM push press)
200m run
5 front rack lunges (2-for-1; 50% of 1RM push press)
STRENGTH
bench press: 5×5 @ 85% of 5RM
WOD
8min AMRAP
5 strict handstand push-ups
10 box jumps (30/24)
1 minute rest
8min AMRAP
5 russian swings (70/53)
10 kb thrusters (35/26)
FIT360
Every 4 minutes for 6 rounds
10 hand-release push-ups
10 kb see-saw presses (35/26)
10 ring dips
max box jump overs (20/16)
1 minute rest
STRENGTH
clean: 5×5 @ 80% of 5RM
WOD
500/400-400/300-300/200-200/100m row
25-20-15-10 wall balls (20/14)
10-8-6-4 ring dips
WOD
“parTnerS”
P1: 15-12-9
kb swings (53/35)
double unders
goblet squats (53/35)
atomic sit-ups (25/15)
goblet lunges (53/35)
handstand push-ups
P2: 400m run
All 3 classes will be a partner workout today!
WOD
5RFT
400m run
10 box jumps (24/20)
10 deadlifts (50% of 1RM)
10 mb cleans (20/14)
