NewsWorkout

Week of 05/29/23

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…

  1. We will be using last week’s 5RM clean, bench press, and power clean numbers from this week.
  2. 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!
  3. 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)

Tags: june, may, murph, partners

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