Monday May 22nd – Sunday May 28th

Posted: 05/22/2023 in WOD

One week until Murph.

Join up, everyone, on Monday May 29th at 8am, 9am, or 6pm to workout and honor Michael Murphy on Memorial Day. Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the United States Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal and the Purple Heart.

  • Mon 22nd
    • “Hawaii”
      5 sets:
      200m Run
      15 Pull-ups
      30 Push-ups
      45 Squats
      200m Run
      -rest 3 minutes between sets-
      *Optional: perform with weight vest (20/14)
  • Tues 23rd
    • Snatch 1×1 (Squat is included)
      Snatch – Heavy Single (10-12 minutes)
    • “Oahu”
      30/24 Calorie Row
      30 Burpees
      30/24 Calorie Row
      24 Burpee Box Jump Overs (24/20)
      30/24 Calorie Row
      18 Burpee Box Get Overs (30/24)
  • Wed 24th
    • Clean 1×1
      Squat Clean – Heavy Single (10-12 minutes)
    • “Maui”
      10 min AMRAP
      1-2-3-4-5. . .
      Clean and Jerks (155/105)
      1 Rope Climb (or 6 Inverted Ring Rows)
  • Thurs 25th
    • Snatch Balance 1×1
      Heavy Single Snatch Balance – Heavy Single (10-12 minutes)
    • “Honolulu”
      4 Rounds
      20/16 Calorie Assault Bike
      25 Box Step Ups (24/20)
  • Fri 26th
    • Split Jerk 1×1
      Heavy Single Split Jerk – Heavy Single (10-12 minutes)
    • “Kauai”
      100 Wall Balls for Time as follows:
      2:00 AMRAP
      50 Double Unders
      12 Toes to Bar
      Max Wall Balls (20/14)
      *Go until you get 100 Wall Balls
      -rest 1:00 between sets-
  • Sat 27th – HERO WOD
  • Sun 28th
    • “Molokai”
      Every 1:00 (12:00)
      Even: 50ft Dumbbell Front Rack Walking Lunge (50s/35s)
      Odd: 10 Single Arm Dumbbell Push Press (L and R) (50s/35s)

Comments are closed.