Murph Work

9 Minute EMOM of
14 Pull-ups
17 Push-ups
20 Goblet Squats
*Weight is athlete’s choice.
*153 Reps Possible

Murph – 2 Weeks Out

We’re 2 weeks away from Memorial Day Murph
Please RSVP via Facebook:
https://www.facebook.com/events/2194808433932245/

Murph Work

9 Minute EMOM Rotating Through:
10 Pull-ups
12 Push-ups
20 Air Squats
*126 Reps Possible

Clean Complex EMOM

8 Minute EMOM:
1 Low Hang Squat Clean
1 Squat Clean
*Build throughout, up to 90% of Squat Clean 1RM

ROMWOD

We’ll close out class with ROMWOD

Chipper Wednesday

100 Double Unders
30 Sit-ups
20 Mountain Climbers (L+R=1)
50 Box Jumps (24/20)
30 Sit-ups
20 Mountain Climbers
100 Double Unders

Sally

Do Back Squats to the song “Sally” (95/65)
Up/Down when the song says so.
*Score is total reps. Count the reps that you miss, then subtract from total possible.
*30 Reps Possible

Buy In & Clean Your Toes

3 Rounds:
With 5 Minutes on the Clock
400 Meter Run Buy-in
Then AMRAP of:
10 Hang Power Cleans (75/55)
10 Toes-to-bar
*Each Round, pick up where you left off

Rx+ (95/65)

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