Memorial Day Murph is Monday! 7:30am and 9:00am heats WOD: Option 1: A. Deadlifts 5 x 5 B. 18 min AMRAP 9 Deadlifts (225/155) 60 Double-Unders 30 Wallbalss Option 2: A. Sumo Deadlift 5 x 5 B. 18 min AMRAP 20 Banded Marches (each) 40 Kneeling Ski Ergs 60 sec Weighted Air Chair
Memorial Day Murph is Monday! 7:30am and 9:00am heats WOD: Option 1: "Eva meet Lynne" 5 Rounds 800m Run 30 KB Swings Max Unbroken Bench Press (135/95) Option 2: EMOM x 30 GOAT![]()
WOD: Option 1: A. Strict Press 5x 5 B. 10 Rounds (20 min cap) 12/10 Calorie Bike 30' DB Walking Lunge (50's/35's) 10-1 DB SH2OH Option 2: 5 Rounds 15 Arnold's Press (25/20) 20/15 Calorie Row 25 DB Sit-ups (single DB) 30 Banded Good Mornings
WOD: Option 1: 25 min AMRAP 7 Burpee Box Jump Overs 7 Pull-Ups 7 Power Snatches (75/55) *every 5:00, starting at 0:00 run 400m* Option 2: 25 min AMRAP 20 Hanging Alt Knee Raises 20 Elevated Split Squat 20 High Hang Power Snatches (45/35) 200m Run
WOD: Option 1: A. Back Squats 5 x 5 B. 20 min AMRAP 20 Calorie Row 30 Push-Ups 40 Sit-Ups 50 Air Squats Option 2: A. Box Squats 5 x 5 B. 20 min AMRAP 15 Calorie Bike 30 Push-Ups 40 Sit-ups 50 Air Squats
Option 1: 25 min AMRAP 5 Handstand Push-Ups 10 Alternating Pistols 15 Pull-Ups @ 0:00 200m Run @ 5:00 400m Run @ 10:00 600m Run @ 15:00 800m Run @ 20:00 1000m Run Option 2: 25 min AMRAP 250/200m Row 20 Single DB Row 15 DB Bench 10 GHD Sit-Up 5 Single DB Thrusters (each)
WOD: Option 1: A. Every 3:00 x 5 3-Position Power Snatch + 3 Overhead Squats B. For time: 1 Burpee Box Jump Over 10 Overhead Squats (115/85) 2 Burpee Box Jump Overs 9 Overhead Squats 3 BBJO's 8 OHS .. 10 Burpee Box Jump Overs 1 Overhead Squats Option 2: 5 Rounds 30/21 Calorie Bike 30 Plate Ground2OH (35/25) 300' OH Plate Carry 30 Plate Squats
Option 1: Teams of 2 Partner 1: 400m Run Partner 2: Max Rounds 20 DBL KB Half Swings (35/25's) 100m DBL KB Front Rack Carry *mod to DBL DB Hang Cleans* VIDEO of DBL KB Half Swings Option 2: EMOM x 25 GOAT
WOD: Option 1: 5 min AMRAP Buy-in: 100 Double-Unders Max Rounds 12 Toes2Bar 12 DB Front Squats *rest 5 mins* 5 min AMRAP Buy-in: 100 Double-Unders Max Rounds 9 Toes2Bar 9 DB Thrusters *rest 5 mins* 5 min AMRAP Buy-in: 100 Double-Unders Max Rounds 6 Toes2Bar 6 DB Clusters Option 2: 25 min AMRAP 25 Alternating Plate Hops (each) 10 Squats 10 Push-Ups 25 Floor2Bar Touches 10 Scissor Kick's (each) 10 Plank K2E's
WOD: Option 1: 10 Rounds 250/200m Row 12/10 Calorie Bike *rest 1 min between rounds* Option 2: 8 Rounds 200m Run 20 Monster Walks 20 Banded Alt Bent over Rows![]()
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