MEMORIAL DAY MURPH PREP
25 min AMRAP:
600m Run
10 Strict Pull Ups
20 Push Ups
30 Air Squats
5 Strict Pull Ups
10 Push Ups
15 Air Squats

For Time:
3 Rounds: ( Comp: 4 Rounds)
18 Thrusters (65/95)
6 RMU

-add load-

3 Rounds: (Comp: 4 Rounds)
7 Squat Cleans (95/135)
7 SPU

Jerk: 1-1-1-1-1-1-1 @ 90-95%

10 min For Quality:
12 Seated Double DB Z-Press
Right Into:
16 Plank Push Ups
1 min Rest

5 min AMRAP:
6 High Box Jumps (Rx: 24/30)
6 DB Snatch (3 R / 3 L) 35/50 (Comp: 50/70)

DL: 2-2-2-2 @ Heavy 86-97% - High End

12 min For Quality:
4 Strict T2B
Right Into:
16 Double DB Alt Leg SLDL
1 min Rest

TABATA Max Cal Row

For Time:
1 Round:
150 DU
10 WW (COMP: 1 Wall Facing HSPU for each WW)

-Right into:
2 Rounds:
400m Run
30 C2B

-Right into:
3 Rounds:
7 Power Snatch (Rx: 65/95, Comp: 95/135)
7 Lateral Bar Over Burpees

FS: 2-2-2-2 @ Heavy 86-97% - High End

10 min For Quality:
6 Double DB Box Step Ups R & 6 L
Right Into:
8 Heavy Russian KBS
1 min Rest

8 min AMRAP:
25 WB 14/20, 9/10’ (Comp: 10’ Ladies)
25 KBS (35/53)

1x Through for Max Reps:
3 min @ Each Movement, 2 min Rest Between Movements:

Hang Squat Snatch (75/115)
BMU
Ab Mat Sit Ups
C2B
Single DB Alt. Arm Devils Press (35/50)

DL: 3-3-3-3 @ #5 = Heavy 86-97%

10 min Quality:
8 Alt Leg Strict T2B
Right Into:
8 Single DB SLDL R
8 Single DB SLDL L
-1 min rest-

For Time:
21-15-9:
Cal Row
T2B

Jerk: 2-2-2-2 @ 85-90%

10 min Quality:
10 Double DB Z-Press
Right Into:
14 Plank Push Ups
-1 min rest-

5 min Max Rep:
Burpee Pull Ups

On a 20 min Clock:
50 Power Cleans (95/135)
800m Run
50 BJO (20/24)
150’ HSW
IRT: Max Rep SHSPU

FS: 3-3-3-3 @ #5 = Heavy 86-97% - Low End

10 min Quality:
6 Double DB Box Step Ups R
6 Double DB Box Step Ups L
Right Into:
10 Heavy Russian KBS
-1 min rest -

WOD:
1 Max Rep Sets of Wall Balls (14/20, 9/10’)
1 min Rest
1 Max Rep Sets of Wall Balls (14/20, 9/10’)

8 min AMRAP:
7 Squat Snatch (Rx: 95/135, Comp: 115/175)
5 RMU (Comp: 7 RMU)

Post: 7x3 Re Grip Snatch Pulls

Jerk: 3-3-3-3 @ 80-85%

12 min For Quality:
12 Alternating Arm Seated Double DB Z-Press
Right Into:
14 Plank Push Ups
1 min Rest

4 min Max Rep:
Burpee Box Jump Over & Back (20/24)

DL: 5-5-5-5 #4 = Heavy Moderate 76-55%

12 min For Quality:
6-8 Strict T2B
Right Into:
8 Double DB SLDL R & 8 Double DB SLDL L
1 min Rest

For Time:
1000m Row

14 min AMRAP:
6 Double DB Complex 35/50 (Complex: 1 Step Back Lunge R -> 1 Step Back Lunge L -> 2 Double DB S2OH = 1 REP)
60’ HSW
90 DU

Finisher:
6 min Clock:
300m with Odd Object
IRT: Strict Pull Ups