Week of May 6th

Guys, week 3 of Muprh prep is here and we all hope you can make it out to do Murph with us this year. We will do it on Monday, May 27th at 9am. Come on out and if you’re feeling feisty, go get ya a vest soon!

Just a heads up, 5.11, the most comfortable of vests, usually has a sale on May 11th, so be sure to check them out.

Monday

For Time:

-1000m Run

-50ft double KB Front Rack Lunges, RX (35/26)

-800m Run

-50ft double KB Front Rack Lunges

-600m Run

-50ft double KB Front Rack Lunges

-400m Run

-50ft double KB Front Rack Lunges

-200m Run

-50ft double KB Front Rack Lunges

Tuesday

Every 2:30 for 5 sets:

-3 Push Press, attempt to find a 3RM

EMOTM for 10:00, quality

Odd: 0:30-0:45 handstand hold on wall

Even: 10 Strict Pullups

Wednesday

5×2:00 AMRAP with 1:00 rest between each

-3 Power Cleans, RX (185/125)

-9 Burpees

Thursday Open Gym

Every 3:00 for 5 sets:

-3 Back Squats @85% of 3RM from 4-22-19

Friday

Murph Prep Week 3:

For Time:

-400m Run

Then, 5 Rounds of:

-10 Pullups

-20 Pushups

-30 Squats

Then, 400m Run

Saturday

3 Rounds For Time with a partner:

-20 single arm KB Clean

-50ft single arm KB Front Rack walk

*P1 starts on the right arm, then P2 does the right arm while P1 rest. Repeat for the left arm each and that is one round.

Throwback picture from last years Murph.