160528 Saturday – Sign up for Memorial Day Murph

Sign up for a Murph heat this Memorial Day. If you are partnering or teaming up with someone make sure they sign up for the same time slot: 9:00am, 10:00am, 11:00am, or 12:00pm

Download our Mobile App- Sign up for classes, clinics, check the Daily workout, & more.

Mobility: Hip

Strength: 6×2 Snatch 5 of 14 (6 sets of 2 reps, same weight across, approximately 70 – 80% max snatch).

Super Set: 6×5 Single Arm Ring Row (6 sets of 5 – per arm) basics video here.

Metabolic Conditioning: “Dickey’s Barbecue”

10 minute AMRAP (as many rounds as possible)

With a partner – one person working at a time except on the farmer carries (both most run together, and can split the plates up if desired)

12 shoulder to overhead (Performance: 135lb / Athletic: 85lb* / Health: 45lb)

24 box step ups (Performance: 24” / Athletic*: 20” / Health: 12”)

100m (or 20′ out 20′ back x 6) bumper plate farmer carry (Performance: 45lb / Athletic: 25lb*/ Health: 25lb dumbbells), plates can be split up between partners if desired

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3 – 5 rounds, about 2:30 per round. Scale Up: 155/95lb bar, step ups with 20/10lb dumbbells

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: Have a plan with your partner about when you will be breaking it up. Let each other play to your strengths.

Optional ‘Cash Out’: 15 wall ball, 40 double unders, 3 rounds

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