Memorial Day Murph For Boston !!!

Main Course:

• Deadlift
  • 20min to complete:
    
    • 70% x 3
      
    • 80% x 3
    • 90% x max reps (TO FAILURE!  )
    • rest 3 minutes
• 3 x 500m Erg Sprints
  Absolute Max Effort Sprints, this means absolute all out commitment.
  

Dessert:

• ready thyself for the Murph!
  

Food for Thought:

“Actions express priorities.” ~ Gandhi

• Main Course:

  • Clean: 20 minutes
    
    • Intensity:
      • 3 position Clean
        • Power (high hang)
        • below knee
        • floor

      
      

    • Load: (Clean Pull + Power Clean + Front Squat)2
      
    • Mechanics: (Segmented  Pull + Segmented Power Clean)2
      

     

    • AMRAP in 14
      
      • Odd Minute:
        
        • 2 Power Cleans
        • 5 Burpees ‘Anyway’
      • Even Minute
        • Jump Rope: 25 DUs or 50 singles
  • • Dessert:
      • 50 DblTap Abmat Situps
        
        • Advanced: no Abmat

• Shoulder Press:
  • • 3 reps at 70%
    • 3 reps at 80%
    • Max reps at 90%

• Rope Climb and Wall Climb Ladder
  • Scaling:
    • Rope Climbs= 1:1
    • Supine Rope Climbs = 2:1
    • Ring Rows = 3:1
• Workout:
  
  • 5 Rope Climbs, 5 Wall Climbs
    
  • 4 Rope Climbs, 4 Wall Climbs
  • 3 Rope Climbs, 3 Wall Climbs
  • 2 Rope Climbs, 2 Wall Climbs
  • 1 Rope Climbs, 1 Wall Climbs  

Dessert:

40 Hip Extensions

Food for Thought:

Main Course:

• Snatch: in 20 minutes
  
  • Mechanics:  (Segmented Snatch Pull + Segmented Power Snatches)2
    
  • Load:  (Segmented Pull +  Power Snatch + Overhead Squats)2
    
  • Intensity:
    
  • 3 position Snatch
    • Power (high hang)
      
    • below knee
    • floor
• record scaling choice and load
  

Fortitude:

• 400m Run
• 400m Farmers Carry
  • every stop, 10 squats with your load
• 400 meter Run
  

Dessert:

Shoulder mobility

Food for Thought:

“Don’t deny yourself food. You can have what you want, when you want, as much as you want… just not today. If you plan your recklessness, your plan is no longer reckless.” ~ The Cook

Main Course:

• Front Squat: 15 minutes
  
  • based on Working max of back squat
  • 65% x3
  • 75% x 3
  • 85% x max reps (TO FAILURE! )
  • rest five minutes
    • 25 KB Swings – 5 Wallballs
      
    • 20 KB Swings – 10 Wallballs
    • 15 KB Swings – 15 Wallballs
    • 10 KB Swings – 20 Wallballs
    • 5 KB Swings – 25 Wallballs

    
    

Dessert:

• 3 rounds
  
  • Max superman hold for time
  • Max hollow rocks for time: must be an Unbroken Set!

Food for Thought:

“Actions express priorities.” ~ Gandhi

• Main Course:

  • Power Generation: 20 minutes
    
    • Intensity: Find Max Double
      
    • Load: (Clean Pull + Power Clean + Front Squat)2
      
    • Mechanics: (Segmented  Pull + Segmented Power Clean)2
      

     

    • Fran:
      
      • 21-15-9
      • Thrusters, 95/65
      • Pullups
  • • Dessert:
      • It’s Friday! EAT!
        

Main Course:

• Front Squat: 15 minutes
  
  • based on Working max of back squat
  • 55% x 5
  • 65% x 5
  • 75% x max reps (TO FAILURE! )
• Run 5k
  

Dessert:

• Achilles and calf mobility
  

Food for Thought:

“Actions express priorities.” ~ Gandhi

Main Course:

• Snatch: in 20 minutes
  
• Mechanics:  Segmented Snatch Pull + 2 Segmented Power Snatches
  
• Load:  Segmented Pull +  Power Snatch + 2 Overhead Squats
  
• Intensity: Max Double
  
• record scaling choice and load
  

Fortitude:

• AMRAP in 10 min
• Choose your load wisely. You may add weight, but you may not drop weight. So let it be written.
  
  • 1 snatch, 1 burpee over the bar
    
  • 1 snatch, 2 burpees over the bar
  • 1 snatch, 3 burpees over the bar
  • 1 snatch, 4 burpees over the bar
  • 1 snatch, ….

Dessert:

Shoulder mobility

Food for Thought:

“Don’t deny yourself food. You can have what you want, when you want, as much as you want… just not today. If you plan your recklessness, your plan is no longer reckless.” ~ The Cook

• Shoulder Press:
  • • 5 reps at 65%
    • 5 reps at 75%
    • Max reps at 85%
      • Use 90% of your calculated max from the Spring Benchmarks as your new working max.

• 4 Rounds
  
  • 1 minute Contra Lateral Pushups
  • 1 minute ring rows/bar rows
  • 1 minute box jumps with step down

Dessert:

50 double tap abmat situps

Food for Thought:

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Memorial Day Murph For Boston !!!

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Main Course:

• Deadlift
  • 20min to complete:
    
    • 65% x 5
      
    • 75% x 5
    • 85% x max reps (TO FAILURE!  )
    • rest 3 minutes
• 4 Rounds (16 min max)
  
  • Run 400m
    
  • 50 Squats
    • record total time to comments
    • over the 16min cuttoff: add one second for every rep uncompleted to the total time. 22 reps to go? your score is 16:22

Dessert:

• 100 Hollow Rocks
  
  • No more than two breaths rest at any time
  • You cramp, you’re done
  • you cant maintain form, you’re done
  • You get the 100, time is your score, less than 100, reps are your score.

Food for Thought:

“Actions express priorities.” ~ Gandhi