Week of Workouts

MONDAY, MAY 25th

HAPPY MEMORIAL DAY!

MURPH HEAT start times at 7am, 8am, 9am, and 10am today!

HAPPY BIRTHDAY JARED GRAY and LAUREN STEIN

For Time:

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

*With a 20 lb Vest or Body Armor

Partitioned MURPH:

1 mile Run

20 rounds of :

5 Pull-ups

10 Push-ups

15 Air Squats

1 mile Run

Optional MURPH:

800m Run

10 rounds of :

5 Pull-ups

10 Push-ups

15 Air Squats

800m Run

Optional MURPH"

4 Rounds of:

400m Run

2 Cycles of...

5 Pull-ups

10 Push-ups

15 Air Squats

TUESDAY, MAY 26th

HAPPY BIRTHDAY STACEY CLINARD and MARIELA GUEVARA

A. 12:00-18:00

On the minute for 6 minutes:

Station 1 – Supine Ring Rows x 6 reps @ 2111 (easy to moderate level)

Station 2 – Reverse Snow Angels x 12 reps @...

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MONDAY, MAY 18th

HAPPY BIRTHDAY DAVID TOPPING

A.

3 Rounds for Time:

15 Box Step Ups (50/35lbs)

3 Rope Climbs (15')

Rest 3 minutes...

3 Rounds for Time:

15 Reverse Lunges (50/35lbs)

15 Toes to Bar

Rest 3 minutes...

3 Rounds for Time:

15 "A" Jump Squats (50/35lbs - goblet hold)

20/15 Push-ups

Goal: 5-7 minutes per set

Scale: 10-15 reps, RC Prog

At Home: 20 Step Ups + 9 Bent Over rows per arm/ 20 Rev Lunge + 15 Tuc Ups or V-Ups/ 20 Jump squats + 20 push-ups

B.

3 Rounds for Quality:

Pigeon Pose x 2minutes + Hollow body hold X 1minute

TUESDAY, MAY 19th

HAPPY BIRTHDAY ADAM BELL and DANNY ALLEN

A.

For Time:

100m Row + 10 Clean and Jerk (95/65lbs)

200m Row + 9 Clean and Jerk (115/75lbs)

300m Row + 8 Clean and Jerk (125/85lbs)

400m Row + 7 Clean and Jerk (135/95lbs)

500m Row + 6 Clean and Jerk (145/105lbs)

600m Row + 5 Clean and...

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MONDAY, MAY 11th

AMRAP 15 minutes, alternating rounds with partner:

12/8 Cal Bike or Row or Ski

8 Snatch (95/65lbs)

8 Bent Over Rows (95/65lbs)

Scale: by load, 8/5 Cals on erg, 5 reps,

Goal: 5 rounds per partner (90 sec per round)

At Home: 8 burpees + 8 jump squats + 8 db bent over rows ea arm (or use odd object)

TUESDAY, MAY 12th

For Time:

40 Wall Ball (20/14lbs)

20 Toes to Bar

30 Wall Ball

15 Toes to Bar

20 Wall Ball

10 Toes to Bar

10 Wall Ball

5 Toes to Bar

Scale: same # WB as t2b, sub V-up or Tuc Up for t2b

Goal: < 8 minutes

At Home: sub db thruster + v-up or tuc up for t2b

WEDNESDAY, MAY 13th

5 Rounds for Time:

Run 200m OR Row 200m

20 Kettlebell Swings (53/35lbs)

15 Ring Dips

Scale: 100m + 10 kbs + 7 dips

Goal: < 15 minutes (3min rounds or less)

At Home: use db (or odd object) swing + chair dips

...

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MONDAY, MAY 4th

AMRAP 7 minutes:

3 Thrusters (95/65lbs)

3 Pull-ups

6 Thrusters

6 Pull-ups

9 Thrusters

9 Pull-ups

etc... until 7 minutes is up

Scale: by load, jumping pull-ups

Goal: Round of 15's (11.6 Open, C2B)

At Home: DB thruster/ table pull-up OR bent over row (# of reps on each side of arm)

TUESDAY, MAY 5th

HAPPY BIRTHDAY DUSTIN SULLIVAN

For Time:

50/40 Cal Row or Bike

40 Wall Ball (20/14lbs)

25/20 Cal Row or Bike

40 Power Clean (115/75lbs)

50/40 Cal Row or Bike

Scale: by Load, down by 10-15 reps

Goal: < 15 minutes

At Home: Mountain Climbers x 2min for Row/ Db thruster for WB/ 1min squat jumps for Bike/ DB pc

WEDNESDAY, MAY 6th

For Time:

15-12-9 reps of...

Deadlift (185/125lbs)

Handstand Push-up (Pike Push-up off Box)

REST 5 minutes, then -

15-12-9 reps of...

Sumo Deadlift...

more

MONDAY, APRIL 27th

HAPPY BIRTHDAY BETH SPIEKERMEIER, MARK BARRETT, and DON WERBECK, JOE CARMACK, and STACY BUZAKO

A.

EMOM for 15 minutes (5 Rounds):

Min 1: 5 DB Snatch R Arm + 10 OH Walking Lunges R Arm + :20 Active Goblet Squat Hold

Min 1: 5 DB Snatch L Arm + 10 OH Walking Lunges L Arm + :20 Active Goblet Squat Hold

Min 3: Max Shuttle Runs (25')

Scale: 3 Sn + 6 Lunge (Front Rack or Farmers Carry style) No Load Goblet Squat

No Equip:

Challenge: Can you go out at 70-80% on shuttle runs and maintain same amount of reps each round?

B.

Quality Midline for 6 minutes:

1min Plank

1min Sit-ups

20sec Right Side plank

20sec Left Side plank

40sec Hollow Body Hold/ Dead Bug Hold

20sec Right Side plank drops

20sec Left Side plank drops

1min Sit-ups

1min Plank

C. For Quality:

1 Mile Jog + Accumulate 5 minutes of calf/hamstring stretches

TUESDAY, APRIL 28th

...

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MONDAY, APRIL 20th

HAPPY BIRTHDAY COURTNEY ALEXANDER!

A.

Strength

3 Rounds not for time:

Isometric Towel Deadlift x 10s max effort

Rest 30 seconds

Dimel Deadlifts x 10-12 reps @31X1

Rest 60 seconds

No Equip version: broomstick Dimel DL

B.

For Time:

"Rona Fifty"

50 Up Downs

50 Hollow Rocks

50 DB/KB Swings

50 DB/KB Russian Twists (left + right = 1 rep)

50 Lateral Lunges

50 DB/KB Push-Press (25 each side)

50 Supermans

50 Skater Hops

Scale to: 25-35 reps

No Equip version: Good mornings in place of DB Swings/ 25 Push-ups in place of 50 DB Push Press

C.

Mobility/Cool down

Pigeon Pose x 1 minute each side

Open the Book x 10 reps each side low back version

TUESDAY, APRIL 21st

HAPPY BIRTHDAY CARRIE CHAMBERS and MICHELLE GILMORE

A.

For Time:

" Quarantine Manion"

7 Rounds for time:

400m Run

29...

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MONDAY, APRIL 13th

Happy Birthday Kate Sulky and Nancy Monroe

-Minimal + No Equip WOD-

A.

Every minute on the minute for 20 minutes

Min 1- 20 Box Jumps (Stair steps)

Min 2- 30 Walking Lunges

Min 3- 25 Push-ups

Min 4- 1 min Handstand Hold

Min 5- Rest

Scale: reps down by 5-10/ 30-45sec Pike or Plank Hold

Challenge: Can you practice on your freestand HS? How long can you hold for?

B. Midline + Mobility

Tabata 2min: Flutter Kicks

2min Door Frame Pec Stretch / 1min Scorpion per side

Tabata 2min: Hollow Rocks

2min Seated Pike Stretch

Tabata 2min: Hollow Hold

TUESDAY, APRIL 14th

Happy Birthday Jessica Chastain, ErinKyle Willis, and Angel Bruce

-Minimal Equip WOD-

A.

For Time:

21-15-9-15-21 reps of...

KB/DB Deadlift

KB/DB Goblet Squat

Run 200m after each set

Scale: 15-12-9-12-15 reps

Challenge: Can you go sub 15minutes?

-No Equip...

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MONDAY, APRIL 6th

-MINIMAL EQUIP WOD-

A.

Every minute on the minute for 15 minutes...

Min 1 - :45 Max Run

Min 2 - 10 Single Arm Alternating Devil's Press

Min 3 - 20 Alternating Goblet Reverse Lunges

Scale to: 6-8 Devils Press/ 10-15 Lunges (finishing around 45sec Mark each minute)

Challenge: How fast can you sprint today???

-NO EQUIP WOD-

Every minute on the minute for 15 minutes...

MIN 1 - :45 Max Run

MIN 2 - 10 Burpees

MIN 3 - 20 Alternating Goblet Reverse Lunges

B. Mobility + Midline

2 Rounds for Quality:

Cossack Lunge x 20

Plank Rotations x 20 right side

Plank Rotations x 20 left side

Weighted Sit-ups x 20

TUESDAY, ARPIL 7th

-MINIMAL EQUIP + NO EQUIP WOD

As many Rounds as possible in 12 minutes of...

400m Run

Then 2 Rounds of:

5 V-Ups, 10 Push-ups, 15 Air Squats

Straight into...

As many...

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MONDAY, MARCH 30th

HAPPY BIRTHDAY SHANE GIBSON

- MINIMAL EQUIPMENT WOD -

A. GO HARD! EMOM style

EMOM x 10 minutes (both in the same minute)

4 Squat Clean Thrusters Right Arm + 4 Squat Clean Thrusters Left Arm + 4 Burpees

Scale: 2-3 reps per minute/ use walk out and step in burpee as needed/ or air squat + push-up

Challenge: Can you perform 5 SCTh per arm + 5 Burpee every minute for the full 10 minutes?

B. For QUALITY:

2 Rounds:

1 minute Front Plank

25 Sit-ups

25 Russian Twists

25 Flutter Kicks (R + L = 1)

25 Weighted Sit-ups

1 minute Front Plank

- NO EQUIPMENT WOD -

A. GO HARD! EMOM style

EMOM x 10 minutes (both in the same minute)

4 Air Squats + 4 Jumping Air Squats + 4 Push-ups + 4 Burpees

MOBILITY SESSION:

2 Rounds:

Folded Over 1min per leg

Saddle Eagle 1min per arm

Couch Stretch 2min per...

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MONDAY, MARCH 16th

A.

For Time:

30 Toes to Rings

25/20 Calorie Assult Bike

15 D-Ball Over Shoulder (150/100lbs)

*7 Minute Time Cap

On the 8:00...

For Time:

30 Kipping Handstand Push-ups

25/20 Calorie Assault Bike

100′ Sandbag Carry (150/100lbs)

Scale to: Pike Push-ups/ Alt Top Down DB Presses

7 minute Time Cap

B.

3 Quality Sets:

20 Barbell Good Mornings

15 Dumbbell Bench Press

100 Meter Sled Drag (facing away from sled, or sled behind you)

Lying Hamstring Stretch on Rig

TUESDAY, MARCH 17th

A.

In 15 minutes, complete 5 x 3 Box Squat

* Stay at same weight, around 75-80% of a 1RM Box Squat

* Pause and come out of a Dead Stop each rep

* In between sets complete 5 YTW's off bench

B.

For Time:

21-15-9 of...

Kettlebell Swing (53/35lbs)

Burpee

Scale to: by load, 12-9-6 reps

Goal Time: 5 minutes

C.

3 Quality Sets:

20-40...

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