Sunday, May 25 - Saturday, May 31

 LT. Michael P. "Murph" Murphy

LT. Michael P. "Murph" Murphy

Sunday, May 25 - No Class

 

Monday, May 26 - Memorial Day

"Memorial Day Murph in Excelsior, MN"

ALL CLASSES CANCELLED

 

Tuesday, May 27

Strength: Front Squat

  • 5x3

WOD: 20 Minute AMRAP

  • 250 Meter Row
  • 20 Sit-Ups
  • 20 Wall Balls (14/20)

 

Wednesday, May 28

Strength: Push Press

  • 1x5; 2x3; 3x2

WOD: 21-15-9 + Run

  • Push Press (93/135)
  • Box Jumps (20/24)

Buyout 

  • 800 Meter Run

 

Thursday, May 29

Skill Work: Handstand Practice

WOD: 7 Rounds for Time

  • 25 ft. Handstand Walk (or Inch Worm w/ Push-Up)
  • 25 ft. Walking Lunges
  • 15 KB Swings (35/55)
  • 50 ft. Jog (back to start)

 

Friday, May 30

Strength: 1 Squat Clean + 1 Hang Squat Clean

  • 4 sets

WOD: 12 Minute EMOM

  • 1 Squat Clean + 1 Hang Squat Clean (105/155)
  • 3 Burpees/20 Double Unders

*Alternating burpees and double unders every other minute

 

Saturday, May 31

WOD: Every Minute On the Minute

13 Minute AMRAP

  • 10 Wall Balls (14/20)
  • 10 MB Sit-Ups (14/20)
  • 10 Push-Ups

13 Minute AMRAP

  • 10 Knees to Elbows
  • 10 Back Extensions
  • 10 Ring Dips
Posted on May 25, 2014 .