**Today is the last day to register for Murph and guarantee a shirt** Teams of 2: AMRAP 20 min: Level 3: Run 400 Meters 50 Russian Kettlebell Swings (70/53)Level 2: Run 400m. 50 Russian Swings (53/44) Level 1: Run/Row 300m. 50 Russian swings (44/26)
3, 4 min rounds, rest 1 min after each round: Level 3: 50/40 Calories of Row With remaining time; parallette pushups Level 2: 40/30 cal row with remaining time; toe/knee pushups Level 1: 30/20 cal row with remaining time; pushups on elevated box
A. Three sets of: Bulgarian Split Squat x 8-10 reps each Single-Arm shoulder rotations x 8-10 reps each B. Rounds of 15, 12 and 9 reps for time of: Level 3: Dumbbell Thruster (50/35) Burpee to Target 6″ Above Standing Reach Level 2: Dumbbell Thruster (35/20) Burpee to Target 6″ Above Standing Reach Level 1:
Saturday: 8-10a: Open Gym 10-11a: Strongman Week 5 11a-Noon: Members Team WOD Sunday: Rest Day!
Saturday and Sunday Read More »
4 sets of: Ring Row x 12 reps Hollow Hold x 30-45 seconds Farmer’s Walk x 100 Meters Plank Hold x 45-60 seconds
A. Complete as many rounds and reps as possible in 8 minutes of: Run 200 Meters 10 Dumbbell Push Press 10 Dumbbell Front Squat Rest 4 minutes, and then… B. Complete as many rounds and reps as possible in 8 minutes of: 20 Lunges (total) 15 Hand-Release Push-Ups 10 Pull-Ups
4 sets of: Romanian Deadlift x 8-10 reps Dumbbell External Rotation x 8-10 reps Turkish Get-Up x 2 reps each arm
4 sets for quality Romanian Deadlift x 4-6 reps Rest 45 seconds Dumbbell Shoulder Press x 6-8 reps Rest 45 seconds Double-Under Practice x 45-60 seconds Rest 45 seconds
“Jerry” For time: Level 3: those who intend on doing individual murph/mighty murph Run 1 mile Row 2K Run 1 mile Level 2: those who intend on doing team murph/mighty murph Run 1200m. Row 1500m. Run 1200m. Level 1: those who intend on doing mini murph Run 800m. Row 1000m. Run 800m.
