Every 2 minutes for 14 minutes
Floating Snatch + Snatch
Build to a challenging set
B.
Every 6 minutes, for 18 minutes (3 sets) for max load:
500 Meter Row
400 Meter Run
3 Squat Snatches
Total the load successfully lifted for the three repetitions of each set, then sum all of those loads for your overall score.
Every 90 seconds, for 30 minutes (4 sets) for max reps of:
Station 1 - 60 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Station 2 - 60 seconds of Banded Overhead Triceps Extensions
Station 3 - 60 seconds of Box Jump-Overs (24"/20")
Station 4 - 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 - 60 seconds of Assault Bike (calories)
A.
Two sets of:
Perform 30 seconds on each side of the following movements...
*Station 1 - Banded Palloff Hold
*Station 2 - Banded Lateral Monster Walk
*Station 3 - Single-Leg Glute Bridge Hold
*Station 4 - Side Plank Hold
*Station 5 - Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
B.
Four rounds for time of:
60 Double-Unders
30/24 Calories of Rowing
10 Deadlifts (275/185 lbs)
"Memorial Day "Murph" Options
Murph is a LOT of volume in regards to pull-ups and push-ups. While we highly encourage everyone to partake in this workout in some fashion to honor a great hero, we want to make sure that everyone is able to do so in a safe manner. Please do not hesitate to adapt the workout to fit your fitness level and capability. Please err on the side of caution if you're unsure; we want to see each of you healthy and happy after this Memorial Day.
Option 1:
Complete as many rounds and reps possible in 35 minutes of:
400 Meter Run
immediately followed by two (2) rounds of...
10 Pull-Ups*
20 Push-Ups
30 Air Squats
--OR--
Option 2:
Four rounds for time of:
800 Meter Run
immediately followed by five (5) rounds of...
5 Pull-Ups*
10 Push-Ups
15 Air Squats
TIME CAP: 35 Minutes
--OR--
Option 3:
Partnered "Murph"
Complete as many rounds and reps as possible in 35 minutes of:
Partner 1: 400 Meter Run
Partner 2: AMRAP of 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
Switch roles each time a partner completes the 400 meter run.
--OR--
Option 4:
"Murph"
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
Recommended Time Cap: 50 Minutes
————————–
“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell
The above workout is named after Lt Michael Murphy. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his acts of courage and selflessness. (navy.mil/ah_online/moh/murphy.html) He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day."
In teams of three, complete two rounds for time:
100/70 Calories of Assault Bike
800 Meter Run (all teammates together)
60 Devil's Presses (50/35 lb DBs)
400 Meter Run (all teammates together)
20 Bar Muscle-Ups
Time Cap = 40:00
Teammates can partition calories and repetitions as they see fit on the Assault Bike, Devil's Presses and Bar Muscle-Ups, but must all complete the running together and may not start on the next element until all three teammates have completed the run.
A.
Ten sets of:
Power Clean + Hang Clean
*Sets 1-3 @ 60-70% of 1-RM Clean
*Sets 4-6 @ 70-80%
*Sets 7-10 @ 80-85%
B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Clean (power or full)
Ring Muscle-Up
OR...
Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
Two rounds for time of:
400 Meter Run
500 Meter Ski Erg or Row
400 Meter Run
30 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
400 Meter Run
40 Wall Ball Shots (14/10 lbs)
400 Meter Run
500 Meter Row or Ski Erg
Time Cap = 40:00 - please adjust distances accordingly.
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 5 reps @ 32X1
Start at 60-65% and build to complete the final 2-3 sets at above 70% of your 1-RM Front Squat.
For time:
25 Pull-Ups
50 Wall Ball Shots
100 Double-Unders
50 Wall Ball Shots
25 Pull-Ups
Time Cap: 15:00
Every 5 minutes, for 30 minutes (3 sets of each) for times:
*Station 1 - 1000 Meter Row
*Station 2 - Three rounds of:
4 Deadlifts (225/155 lbs)
8 Bar-Facing Burpees
12 Walking Lunges with Farmer's Carry (24/16 kg KBs)
Note your times to complete each station, each set, for a total of 6 times. Sum those 6 scores for your total working time.
Compare your results to January 23, 2024.
A.
Every 90 seconds, for 3 minutes (2 sets):
Press from Split Jerk Position x 3-5 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 65-70% of 1-RM
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 85-90%
*Sets 7-8 = 1 rep @ 94-98%
*Sets 9-10 = 1 rep @ 101+%
C.
Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
12 Toes to Bar
12 Dumbbell Bench Press (50/35 lb DBs)
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 10:00...
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
5 Dumbbell Devil's Presses
Rest 2 minutes, and when the running clock reaches 20:00...
Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Front-Racked Dumbbell Lunges
9 Dumbbell Push Presses
A.
Every 90 seconds, for 15 minutes (10 sets):
Power Jerk x 1 rep
Start at approximately 60% of your 1-RM and build to today's heavy Power Jerk.
B.
Two sets for max reps of:
3 Minutes of Assault Bike for Calories
2 Minutes of Strict Handstand Push-Ups
1 Minute of Chest-to-Bar Pull-Ups
Rest 3 minutes
Against a 7-minute running clock...
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
15 Air Squats
10 Push-Ups
5 Pull-Ups
Rest 3 minutes, and repeat for a total of four (4) sets.
Score the total number of rounds and reps completed.
A.
Every 3 minutes, for 18 minutes (6 sets) of:
2 Power Cleans + 2 Cleans + 2 Front Squats
Start at 55-60% of your 1-RM Power Clean and build from there.
B.
Every 4 minutes, for 16 minutes (4 sets) for times of:
500 /400 Meter Row
10 Bar-Facing Burpees
5 Cleans (185/125 lbs)
Against an 8-minute running clock...
400 Meter Run
4 Wall Walks
400 Meter Run
12 Toes to Bar
Max Calories of Rowing
Rest 2 minutes, and repeat for a total of four (4) sets. Note calories for each set, then sum them for your overall score.
A.
Take 25-30 minutes to build to today's 1-RM Deadlift
A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
B.
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20 Walking Lunges with Kettlebell Farmer's Carry (24/16 kg KBs)
10 Push-Ups @ 10X1
5 Rounds (30 Minutes)
Station 1- 250/200 Meter Row
Station 2- 20 Goblet Squats (24/16kg)
Station 3- 200 Meter Run
Station 4- 20 Wallballs (20/14 lbs)
Each station is 90 Seconds. If you finish the work at a particular station before 90 seconds, you rest until the 90 second mark and then you start the work at the next station.
A.
Four sets of:
Bench Press x 6-8 reps @ 21X1
Rest 45 seconds
Single-Arm Dumbbell Row x 6-8 reps each @ 21X1
Rest 45 seconds
B.
Every 6 minutes, for 24 minutes (4 sets) for times of:
24/18 Calories of Rowing
12 Single-Arm Dumbbell Push Presses (50/35 lb DBs; hold non-working arm DB in front rack; 6 each arm)
24/18 Push-Ups
A.
Take 10 Minutes to work on your skill movement of choice. Examples could be kipping, toes to bar, muscle ups, double unders, hand stand push ups……….. This could be any skill movement that you would like to improve.
B.
TC-30 Minutes
Five rounds for time:
400 Meter Run or 500/400 Meter Row
12 Front-Racked Alternating Lunges (135/95 lbs)
12 Back Squats (135/95 lbs)