ūüĒ∑ It is time for Memorial Day Murph! ¬†The workout is tough but choose your correct modifications. ¬†Also remember why we do this every year and remember the fallen who gave us this opportunity. ¬†Arrive early to get loose as we’ll start the workout as soon as possible into the session. ¬†We will hang out for a little bit after so feel free to bring a beverage and/or snack while there.

 

A heat of Murph taking it on in 2020

Programming

-Monday-

Murph! ¬†There are tons of ways to adjust this workout. ¬†We’ll help any fitness level get the correct workout!

 

-Tuesday-

We’ll hit Power Cleans for a quick strength time just working to a heavy double. ¬†Workout is an interval of Rowing and Power Cleans. ¬†You’ll either take a rest after each round or work with a partner and alternate full rounds. ¬†Using this to workout some soreness from Monday.

 

-Wednesday-

Another day that can be moderate intensity hitting a triplet of Single-Arm Dumbbell Push Jerk, Ab Mat Situps, and Box Step Ups.  Shoulder Press for strength work beforehand.

 

-Thursday-

Working the Tempo Front Squat to drill in proper positions and strength in those ranges.  Workout has some intensity with Wall Balls and Target Burpees but lower volume.

 

-Friday-

Building to a heavy triple Deadlift which is mainly a warmup and test for the workout.  WOD is a couplet of Heavy Deadlifts and 100m Runs.  Keep form and focus on the deadlifts and just keep moving on the runs as that is just a built in active rest.

 

-Saturday-

Partner WOD!  Working Hang Clean & Jerks and Double Unders on a descending ladder to kick off the weekend.