WOD:
Option 1: 
Every 3:00 x 10
15/12 Calorie Row
12/9 Calorie Bike

Option 2:
8 Rounds
:30 Battle Rope 
:30 Wall Facing Drop-in (L)
:30 Wall Facing Drop-in (R)
:30 Side Crunch (R)
:30 Side Crunch (L)
:30 Bridge Hold March (video)

MURPH!

Heats at 6:15am and 8:45am! 

WOD:

"Murph"

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

*partition as needed except run*

Modifications:

1/2 MURPH
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m run

*partition as needed*

Team MURPH

Run 1 mile together
split reps
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 mile together

We are running 2 MURPH heats Monday, Memorial Day 
6:15am and 8:45am


WOD:
Option 1:
5 Rounds (for reps)
1 min Wallballs
1 min Alternating DB Snatches
1 min Row
1 min Rest

Option 2:
Every 4:00 x 5
:30 Hollow Rock
30 Sit-Ups
time remaining Bike for Calories 

WOD:

Option 1:
3 Rounds
36/24 Calorie Bike
24 Toes2Bar
12 Jerks (155/105)(rx +1: 175/125)

Option 2:
5 Rounds
1:00 Air Chair
1:00 Scissor Kicks/Tuck Crunches (30 sec each)
1:00 Landmine Lunges (video)(pick your poison)
1:00 Landmine Kneeling presses (video)
*10 seconds transition*

WOD:

Option 1:
14 min AMRAP
2, 4, 6, 8, 10...
Box Jump Overs
DB Plank Rows (50/35) (row left&right=1 rep)
*run 200m after every round*

Option 2:
GOAT
EMOM x 20
Pick 2-4 movements and cycle thru emom

WOD:

Option 1:
Every 4:00 x 5
50 Double-Unders
300/250m Row
10 Hang Squat Cleans (115/85)

Option 2:
20 min AMRAP
20 Alternating Plate Hop's
200' Plate Carry 
20 Elevated Drop-ins
20 Alternating V-Up

Option 1:
15 min AMRAP10 Deadlifts (225/155)
10 DBL DB Push Press  (50/35)
10/7 Calorie Bike

Option 2:
7 Rounds
30 Monster Walks
200m Run
10 Push-Ups

WOD:

Option 1:
21 - 15 - 9
Power Snatch (96/65)
Chest2Bar Pull-Ups
*directly into*
21 - 15 - 9
Overhead Squats
Bar Facing Burpees

Option 2:
30 - 20 -10
Ring Row @3111
Single DB Front Squat (50/35)
*directly into*
30 -20 - 10
Single DB Hang Clean&Jerks
Single DB Elevated Split Squat

WOD:
[Partner Workout]
For Time:
Buy-In: Run 1 Mile
200m Medicine Ball Walking Lunge
150 Medicine Ball Front Squats (20/14)
100 Overhead Medicine Ball Sit-Ups
Cash-Out: 800m Run

*Break the Run into 200m intervals *
*Share the Lunges however you like // when not lunging just walk next to your partner with your ball*
*P1 hangs from the bar while P2 does MB Front Squats*
*P1 holds the plank while P2 does OH MB Sit-Ups*
*P1 runs 400m then P2 runs 400m*

Option 2:
18 min AMRAP
15/12 Calorie Assault Bike
12 Toes to Bar
9 strict DB Press (2 DB's, 50/35)

15/12 Calorie Assault Bike
12 Toes to Bar
15 DB Bench

15/12 Calorie Assault Bike
12 Toes to Bar
21 DB Deadlifts 

WOD:

Option 1:
4 Sets
21/18 Calorie Row
15 Burpees Over Erg
9 Ground2OH (135/95)
50 Double-Unders
*rest 3 mins*

Option 2:
20 min AMRAP
15/10 Calorie Bike
10 MB Lateral Toss (each)
15 Slamballs
10 Lateral Plate Hops (each)