A) Deadlift (15 minutes work up to a heavy triple)
For Time:
B) 21 – 15 – 9
Deadlifts 315/225
Toes To Bar
Coach’s Notes: To do this workout as prescribed 315 or 225 must be at least 70% of your 3RM
Post load and time to comments:
Who Signed up for the Murph Memorial Day WOD? Post in comments if you have!!!
Please consider signing up here:
One of the Charities the Memorial Day Murph WOD supports is the Lone Survivor Foundation. Please read about their mission statement here.
Tabata the Following:
DB Push Press 45/35*
Pullups
Burpees
Ball Slams 30/25
Post reps for EACH exercise to comments:
Coach’s Notes: Both men and women can increase the weight on the DB push presses as an optional RX+ workout. You may also use Kettlebells for the Push Press. The video has nothing to do with the day’s workout. Just pretty cool.
Getting super excited about running our FIRST workout in the new location. As stated previously we will be running the Murph wod. Working out the details but party to follow:
MEMORIAL DAY MURPH
MONDAY, MAY 27TH 2013
- 1 MILE RUN TO START
- 100 PULL-UPS
- 200 PUSH-UPS
- 300 SQUATS
- 1 MILE RUN TO FINISH
If you have a 20# weight vest where it (must provide own.. may not use weight vests from the box.. this is good opportunity to invest in our own weight vest. I’d recommend V-Force. Very sturdy).
Please consider signing up here:
The cost is 35 dollars and you get a shirt from “Forged” so you know the material is top notch!!!
100% of the proceeds go to the following three charities:
1) LT. Michael Murphy Memorial Scholorship
2) Long Survivor Foundations
3) That Others May Live
I’ll be posting more about each of these charities over the next couple of weeks. Please consider registering soon so we can all where our shirts together on Memorial Day!!!
See you at the Box,
Todd
In Teams of 3:
AMRAP 15
200 Meter Run
Plank Hold (subtract 1 rep for every second you break from Plank)
Max Number of Wall Balls (20/16) 10 ft. target
Coach’s notes: While one athlete completes the 200 meter run, one athlete is holding in Plank (forearms, not pushup), another athlete is doing Wall Ball Shots. The Runner will tag the Wall Ball Athlete and take over doing Wall Ball shots. Once tagged, the Wall Ball Athlete will tag the Plank Hold Athlete. The Plank Hold athlete will then complete a 200 meter run. Score is total number of Wall Ball Shots for the team.
Post total number of reps to comments:
For Time:
800 Meter Run
30 Back Squats
800 Meter Run
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Compare to: 120711
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
Post time to comments.
Compare to: 121107
A) Press (15 minutes work up to a heavy single)
B) 15-12-9-9-12-15
Press 95/65
Kettlebell Swing 2/1.5 pood
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