Month: May 2022

Reminder: Next Monday we will be doing Murph, doors open at 9am clock starts approx. 9:30am

15min AMRAP:

100m Run
5 Pull ups
10 Push Ups
15 Wallballs (20/14)

*Modify as Needed

*Feel Free to Wear a Vest

8min AMRAP: (With a Partner)

3 Strict HSPU
6 Squat Cleans (135/95)

Rest 2mins

8min AMRAP: (With a Partner)

6 HSPU
3 Squat Cleans (185/125)

*Partners Alt rounds
*Modify as Needed

10RFT:

10/8 Cal AB
3 MU

*18min Cap

**Modify 6 of Hardest Pullups for MU Mod

7 sets of:

1 Snatch +1 Hang Squat Snatch
(RPE 5-8 all sets)

For Time:
50/40 Cal Row
15 Burpee Box Jump Overs (24/20”)
50 Push ups
15 Burpee Box Jump Overs (24/20”)
50 Cal AB

*12min Time Cap

*Permanent Schedule Change:
TH: Open gym (4-6:30pm)
S: Open Gym (9-11:15am)

Also Memorial Day MURPH, May 30th at 9am!! There is only 1 session this year workout will kick off approximately 9:30am.

Backsquats
3×3 (RPE 6)
3×2 (RPE 7)

9min AMRAP:
12 Walking Lunge (50/35)
14 Alt Strict Press (50/35)(Switch every 7 reps)
30 DU