Happy Memorial Day!
A very Happy Memorial Day to all military personnel who are no longer with us. In particular, Michael Murphy, who we complete Murph for every year in honor of.
Items for the week…
- We are going to have only 7am, 8am, and 9am classes tomorrow, all of which will be tackling some form of the Murph (whole, half, quarter, partner, time capped, etc … whatever you’d like to do, just come and challenge yourself!)
- This is our last build week before next week’s 1RM re-tests.
- We are not going to have a designated strength day this week, due to the double benchmark.
- We are debuting parTnerS on Friday this week … the homegrown benchmark of Sam and Teresa created in honor of their 1st place finish in last year’s 13’s Fittest!
- And the new shirts are in! If you don’t have yours yet, please hunt me down … I’m trying to give them out as I see people!
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
… with a 20# weight vest
STRENGTH
bench press: 3×3 @ 85% of 3RM
WOD
2 minute max calorie row
2 minute max alternating kb snatches (53/35)
2 minute max burpees
1 minute rest
3 minute max calorie row
3 minute max alternating kb snatches (53/35)
3 minute max burpees
SKILL
8-7-6-5-4 strict pull-ups (3 of 6)
WOD
8RFT
3 deadlifts (40% of 1RM)
5 lunge > lunge > burpees
7 ring dips
9 toes-to-bars
30 second plank
STRENGTH
power snatch: 3×3 @ 85% of 3RM
WOD
3RFT
30 single-arm kb lunge (35/26)
25 sit-ups (20/14)
20 pull-ups
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
This benchmark is the brainchild of Sam and Teresa created after their 1st place finish at 13’s Fittest 2021!
WOD – 7AM/8AM
2RFT
10 ring rows
20 hand-release push-ups
30 box jumps (24/20)
40 v-ups
30 jumping squats
20 ring dips
10 strict pull-ups
WOD – 9AM (partners)
3RFT
15 ring rows
25 hand-release push-ups
35 box jumps (24/20)
45 v-ups
35 jumping squats
25 ring dips
15 strict pull-ups
WOD
22min AMRAP
3 cleans (45% of 1RM)
30 double unders / 30 singles
6 atomic sit-ups (25/15)
60 double unders / 60 singles
9 mb squats (20/14)
90 double unders / 90 singles
