Wednesday & Thursday: May 20 &21

Wednesday & Thursday: May 20 &21

Wednesday & Thursday: May 20 &21

We’re only a few days away from our Biggest Community Event of the Year!

It’s Memorial Day Murph – and coming to you ON Monday May 25!

1. Yes you can scale this workout!

You can either cut the reps down [1/2 or 1/4]

Or do it with a partner [and from what I hear that’s a great way to do it]

Or you can sub out the movements as needed!

2. We will have DayCare available but it must be reserved in advance. 

Please email for information on DayCare reservations

If you need DayCare we’d like to you sign up in either the First or Third Heat!

3. Sign Up for Heats is on the White Board in the gym hallway [Goat Work Area]

Please write your name/partner name

What you’ll bring to the potluck

And who your Hero Is!

——————–The Schedule—————————–

Monday May 25th Schedule for Memorial Day Murph!

Check in starts at 9:30am

Opening Ceremonies at 9:55am

First Heat Begins at 10am

Heat 2 begins at 10:40am

Heat 3 begins at 11:20am

BBQ/Potluck/Drinks/Games begin at Heat 3!


Wednesday’s Training:


A.10 min alt EMOM;
A1. 2 sets [1x Snatch High Pull + 1x Power Snatch][unbroken]
P/S: as rx
F: 2x DB High Pull + 2x DB Power Snatch each arm
[from hang or floor]
A2. Hollow Rock x10-12 rocks
for quality [all groups]

B. Snatch Grip Deadlift;
P/S: Find 1RM in 10 min;
F: 3 reps; 2020 tempo

C. 21-15-9 reps for time;
DB Power Snatch
Toes to Bar
F; Hang DB Power Snatch + Lemon Squeezers

Fusion: 7:30am + 6:30pm
5 rounds; 1 min per station
rest 1 min after all 5 stations are complete
1. Single Arm DB Power Snatch
2. Push Up Mutations [coaches choice!]
3. V-Ups
4. Air Squats
5. Row for Cal


And coming Thursday:

Fitness/Performance/Sport [note – Thursday 4:30pm is Firebreathers & requires a test in]

A. In 10 min find a 1RM Weighted Strict Pull/Chin Up
Fitness; 3-4 sets; max reps ring row @1010 tempo

then; max reps at 80% of A [bwt + # /80%]
P; either weighted; or max reps strict pull/chin up x3-4 sets
S: Weighted

B. HSPU Helen; [20 min cap]
3 Rounds for time;
400m Run
21x Wall Ball
12x HSPU
F: wall ball + hand release push ups
P: As Rx; [kipping/abmat ok]
S: 2fer1 wall ball + Strict HSPU

Fitness Only: 6:30pm
Pre-Skill: Strict Chin Up 3×5; 31A1
Skill: Wall Ball
WOD; 15 min AMRAP;
200m Run
15x Wall Ball
10x Hand Release Push Ups