The week before MURPH

Yes there will be scaling, yes you have to come 🙂

Here’s the plan guys! Murph is going down May 27th, next Monday. The workout takes a while, and it’s tough, so that’s nice 🙂 We’re going to run two classes that are 90 MINUTE classes, so that we have time to actually warm up, scale well, and then cool down before we send you off to the rest of your day.

The classe we’re running are: 9am and 4:00pm. Barbecue to commence after finishing the 4:00 session around 5:30 or so. Please feel free to bring +1’s to the BBQ, but probably not for a full session of Murph, they certainly will be allowed to cheer, and do some reps, but it’s not the best visitor day for someone’s first trial session, seem smart?

Rest up that Sunday, easy on the alcohol, and all that, and be ready for it! Now, let’s talk about this week!

Monday:
With a team of 3:

1 Legless 15’ Rope Climb
15 GHD Sit-ups
250m Ski Erg or 25 Sledge Hammer Strikes on the big tire

Each person does 5 Rounds, GO!!

Tuesday:

“Christine”

3 Rounds for Time of:

500m Row
12 Deadlifts Bodyweight
21 Box Jumps 24/20

Wednesday:

Hang Squat Snatch Max 3

Thursday:

As Rx’d

“Wood”

5 Rounds:
400m Run
10 Burpee Box Jumps (24/20)
10 Sumo Deadlift High-Pulls (95/65)
10 Thrusters (95/65)
1-min Rest

LCF as Rx’d (This might just be trade rounds with your buddy, each do 4, but if the timing works out for it, then the rest will be “cool”).

4 Rounds:
200m Run
10 Burpee Pull-ups
10 Sumo Deadlift High-Pulls (95/65)
10 Thrusters (95/65)
3-min Rest

Friday:

Coffey”

As Rx’d:

For Time:
800m Run
50 Back Squats (135/95)
50 Bench Presses (135/95)
800m Run
35 Back Squats (135/95)
35 Bench Presses (135/95)
800m Run
20 Back Squats (135/95)
20 Bench Presses (135/95)
800m Run
1 Muscle-up

LCF as Rx’d

For Time:
800m Run
40 Back Squats (115/75)
40 Bench Presses (115/75)
400m Run
25 Back Squats (115/75)
25 Bench Presses (115/75)
400m Run
10 Back Squats (115/75)
10 Bench Presses (115/75)
800m Run
1 Muscle-up

Saturday: (Sorry no team workout, we’ll get back to that after Murph!!)

20 Double Unders
2 Muscle-Ups
30 Double Unders
3 Muscle-Ups
40 Double Unders
4 Muscle-Ups
50 Double Unders
5 Muscle-Ups
60 Double Unders
6 Muscle-Ups

For Time