Daily Archives: May 23, 2017

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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