Memorial Day Murph

We will be doing the workout Murph on Memorial Day. Please be sure and register for the fundraiser here as it is for some great causes. Also, let’s remember the sacrifices of so many who provide the shield that allows us to live our lives the way we do.

General Warmup
Coaches choice

Mobility Session/Team Stretch
Coaches choice

Workout Specific Warmup
5 x 5 of deadlift, up to 315 lbs (215 lbs)
5 max-ish sets of dips

Workout
5 rounds for time of:
5 deadlifts, 225 lbs (155 lbs)
10 lateral barbell jumps
15 lunges, each leg

Oly
Power Snatch + Snatch Push Press + OHS – 60% x (3+3+3), 65% x (3+3+3), 70% x (2+2+2) x 3
Power Clean + Front Squat + Jerk – 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3

Competitors Track
Every 1 min for 10 mins: Pull Up (Strict)s 

xPull Up (Strict)s Every 1 min for 10 mins.

 

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