TEST
3 Person Teams
75 Back Squats @ 135 / 95
50 Burpees
25 STO @ 135 / 95
75 Front Squats @ 95 / 65
50 Burpees
25 STO @ 95 / 65
75 OVHD Squats @ 65 / 45
50 Burpees
25 STO @ 135 / 95
*Team Time recorded
Scaled
4+ Person Teams
Mens Weights: 95/65/45
Women’s Weights: 65/45/35
Why not both? WOMEN’S WOD + WINE @ 4:00 pm
Active Recovery / Make up Day
A1. DL x20x2 @ 30%
A2. DB Floor Press x20x2
B. Teams of Two
Row 500 M
Run 400 M
Row 500 M
Run 400 M
*Relay Style
*Time Recorded
TOMORROW! Ladies – Join us for Women’s WOD + WINE
TEST
RX From CF.com
3 Rounds
7 Bar Muscle-ups
7 Squat Clean and Jerk @ 145 / 100 lbs
– C&J weight should be appx 65-70% of 1 RM
– athletes should be confident they can complete all seven reps in under 1:00
– the listed weight will be considered Rx
– Athlete’s can use heavier weight if confident reps can be completed in under 1:00 / round
– If athlete’s scale up (see above) it will be denoted as “Rx+”
Scaled
3 Rounds
4 CTB Pull-ups
4 Ring Push-ups or Banded Dips
7 Squat Clean and Jerks @
– C&J weight should be appx 65-70% of 1 RM, athlete should be confident they can complete all seven reps in under 1:00 /round
Tomorrow is the last day to register WITH a T-shirt! Registration without a T-shirt will open tomorrow at 8:00 am!
TEST
A. In 10:00
1 RM Power Clean to Strict Press
*weight recorded
B. In 20:00
2 RM Back Squat
*weight recorded
C. Skills Challenge
Max Handstand Walk
Max L-Sit Hang
Max Double Unders
*3 attempts are allowed for each movement
*Distance, Time, Reps Recorded
Scaling
B. Box Squats
C.
– Lateral Walks or holds
– Knee Tuck hold
– Singles unders
“I have been up against tough competition all my life. I wouldn’t know how to get along without it.” –Walt Disney
Active Recovery / Make up Day
A1. 1/2 Single Arm KB Press x3/arm
A2. RDL x10x3 @ 65-135 lb
B. 3 Rounds for quallty
10 Lateral Band Step-overs
10 Step-ups / leg
10 Double Unders
100 Ft/arm 1 Arm Farmers Carry @ 32K/20K (2 laps around rig = 100 ft)
MURPH: Final Day to register WITH T-shirt is this Friday (6.19) >>>> REGISTER HERE
“Your destiny is to fulfill those things upon which you focus most intently. So choose to keep your focus on that which is truly magnificent, beautiful, uplifting and joyful. Your life is always moving toward something.” –Ralph Marston
TEST DAY
A. 1 RM Power Snatch
*Weight Recorded
B. Rx
800 M Run
10 Power Snatch @ 115/75
15 Pull-ups
10 Power Snatch @ 115/75
15 Pull-ups
800 M Run
10 Power Snatch @ 115/75
15 Pull-ups
10 Power Snatch @ 115/75
15 Pull-ups
*20:00 Cap
*Time Recorded
Scaled
600 M Run
6 Power Snatch
9 Pull-ups
6 Power Snatch
9 Pull-ups
400 M Run
6 Power Snatch
9 Pull-ups
6 Power Snatch
9 Pull-ups
*20:00 Cap
*Time Recorded
– Snatch weight should be something that can be completed in 2 sets or less / round
– Pull-ups can be scaled with bands or jumping
“To give anything less than your best, is to sacrifice the gift.” –Steve Prefontaine
9:00 am –
In Teams of 2-4 complete
100 Hang Power Cleans @ 115/75
100 Pull-ups
100 Push Press @ 115/95
100 Russian KBS @ 32K / 24K
*time rec.
10:00 am – Free Community WOD – REGISTER HERE
Next Saturday! Women’s WOD + WINE
In teams of two, alternating complete rounds.
25:00 AMRAP
200 ft Farmers (heavy)
10 Jump Squat @ 45/35
10 Jump Lunges
Join us tomorrow at 10:00 am for our Free Community WOD!
{Details & Registration}
A. 4 Rounds
in 4:00
400 M Run
Amrap
5 TTB
5 Burpees
Rest 2:00
“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.” – Vince Lombardi
Registration for MURPH Day 2015 is now open!
A. 20:00 E202
2-3 Front Squats
1 Rope Climb
B. 16:00 E202
4 DL @ 60%
1 Pistol / Leg\
