Monday
“Memorial Day Murph”
*Only a 7:30am and 9am class! Make sure to arrive a bit early to warm up 🙂

SOLO Version:
For Time:
– 1 Mile Run
– 100 Pullups
– 200 Pushups
– 300 Air Squats
– 1 Mile Run
*20/14# weight vest may be worn
**Partition options::
– 20 rounds of 5/10/15
– 10 Rounds of 10/20/30
– 5 rounds of 20/40/60

Partner Version:
– Cooper Fun Run (together)
Then:
20 Rounds (alternating full rounds, 10 each)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Then:
Cooper Fun Run (together)

Tuesday
A. 2 Sets:
– 3 mins of AB (easy pace)
– 2 Mins of Row (MOD pace)
– 1 min Sandbag OTS
Rest 60
– 3 mins of AB (easy pace)
– 2 Mins of Row (MOD pace)
– 1 min Hollow Rocks
Rest 60s

Wednesday
A. 10 Min EMOM:
– Front Squat X 1 (build to tough)
Rest until the clock hits 15:00, then:
B. 5 Min EMOM:
– Back Squat X 1 (build to tough)
C. 2-3 Sets:
– 2KB FR Split Squat X 6-8 (each leg)
– DB Death March X 8-10 steps (each leg)
– Accumulate 30-60s in an L-Sit Hold

Thursday
“Hockey match”
Complete the following w/ a partner:
A. 8 Min AMRAP:
– 30/24 Cal Row (partner completes burpees)
– 20 BF Burpees (partner completes row)
– AMRAP C&J (135/95) (+185/135) w/ remaining time
Rest 4 Mins
B. 8 Min AMRAP:
– 30/24 Cal AB (partner completes burpees)
– 20 BBJO (24/20) (partner completes AB)
– AMRAP Bench Press (135/95) (+185/95) w/ remaining time
Rest 4 mins
C. 8 Min AMRAP:
– 30/24 Cal Ski (partner completes burpees)
– 20 Burpee to 6” target (partner completes Ski)
– AMRAP Power Snatch (95/65) (+135/95) w/ remaining time

Friday
A. 3 Sets:
2 Min AMRAP:
– 50’ UB DB Farmer Carry Walking Lunge (heavy as possible)
– AMRAP Strict Pullups w/ remaining time
Rest 2 mins
B. 3 Sets:
– 60s DUs
– 60s Wall Balls (20/14) (+30/20)
– 60s T2B
– 60s Goblet Squats (53/35) (+70/53)
Rest 60s

Saturday
– 8am: Olympic Weightlighting
– 9am: Crossfit (Woolfeman Special)

Sunday
Open Gym- 8:30am-10:30am