Sunday, May 25 – Saturday, May 31

Posted on May 25, 2014 by Anna Follman
Sunday, May 25 – Saturday, May 31

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

  • 5×3

WOD: 20 Minute AMRAP

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

 

Wednesday, May 28

Strength: Push Press

  • 1×5; 2×3; 3×2

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
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

  • Eden Prairie

    Prior Lake
  • Questions?

#WorkHardBeNice