Memorial Day MURPH
Murph
1 Mile Run
100x Pull-ups
200x Push-ups
300x Squats
1 Mile Run
[51:20] & [1:06:20]
Workhorse: Training
Coffland (Time)
Hang from a pull-up bar for 6:00 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
[53:04]
Dropped 6x Times
Workhorse: Training
Hero WOD: DT
5x Rounds (for time)
12x Deadlifts
9x Hang Power Cleans
6x Push Jerks
@155#
[12:36]
Workhorse: Training
Max Pull-ups with 20# vest
7-6-4
Hero WOD “Wood”
5x Rounds (For Time)
400m Run
10x Burpee Box Jumps, 24″
10x Sumo-Deadlift High-Pull. 95#
10x Thrusters, 95#
Rest 1 Minute
[35:00]
Kata: 1x each
Bo1 & Bo2
Seiunchin
Empi
Tuson
Naihanchin
Workhorse: Training
Hansen (Hero WOD)
5x rounds (For Time)
30x KB swings (75/55)
30x burpees
30x sit-ups
[30:14 RX]