Memorial Day Murph

Only One Class on Memorial Day

“Murph”

1 mile Run

100 Pull ups

200 Push ups

300 squats

1 mile run

5-27-17

“Chris Kyle”

1 mile run
5 Rope Climbs
Then
4 RFT
20 KB Swings 53/35#
20 Box Jumps 24″/20″
Then
5 Rope Climbs
1 mile Run

The Numbers:
1 mile for each of his children
4 tours of duty in Iraq
10 total wall climbs for years of service
160 total reps for number of confirmed kills

5-26-17

Hero WOD:

DT
5 Rounds
Deadlift, 12 reps
Hang clean, 9 reps
Push jerk, 6 reps
(155/105)

Ab AMRAP

5-25-17

Strength:
Deadlifts

WOD:
2 Rounds
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots

15 Min Time Cap

5-24-17

Strength:
SnatcH Complex

WOD:
1000m Row
40 Back Squats (135/95)
400m Back Pedal

5-23-17

Strength:
1 Rep Push Press

WOD:
15 Min AMRAP
5 Wall Climbs
10 Box Jumps
15 Air Squats

EMOM 5 Sit Ups

5-22-17

Strength:
Overhead Squat

WOD:
15-10-5
Squat Clean (165/105)

30-20-10
Pull Ups

5-19-17

Strength:
Choice

WOD:
30-20-10
Deadlifts
Burpees Over Bar

5-18-17

Strength: Power Cleans

7 Min AMRAP
3 Wall Climbs
20 Double Unders

Rest 3 Minutes

7 Min
3 Wall Climbs
20 Thrusters (75/45)

5-17-17

Strength:
Back Squats

WOD:
21-15-9
Power Snatch (95/65)
Pull Ups