May 2020

“MURPH” For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Partition the pull-ups, push-ups and squats as needed. Start and end with a 1 mile run. If you have a 20lb vest or body armor, wear it. ********************************************************************** In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, […]

Snatch Build Up E2MOM3 – 2 – 2 – 1 – 1- 1 “Snatching Annie”For Time: (20min cap)50 Double Unders50 Sit-ups (anchored)5 Snatch 135/95 RX+155/105 MRX 95/6540 Double Unders40 Sit-ups4 Snatch30 Double Unders30 Sit-ups3 Snatch20 Double Unders20 Sit-ups2 Snatch10 Double Unders10 Sit-ups1 Snatch ************************************************************* Home WOD For Time: 50 Double Unders or 100 Single Unders

Sumo Deadlifts E3MOM 7@75% – 5@80% – 3@85% – 1@90% – Max Reps@85% For Time Alternating Reps of: (15min cap)10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Sumo Deadlifts 205/135 RX+245/165 MRX 165/1151 – 2 – 3 – 4 – 5 – 6 – 7

1 1/2 Bench Press E3MOM5 Sets X 5 -1 1/2 reps @ 50-70% Sprint Chipper12min AMRAP:2 Muscle-Ups (ring or bar) MRX Chest to Bar Pull-Ups4 Cleans 135/95 RX+ 155/105 MRX 95/656 Shoulder to Overhead8 Chest to Bar Pull-Ups MRX Pull-Ups10 Barbell Push-Ups MRX Push-UpsRest 1min after Each Round Core & Chest Development25 DB/KB Renegade Rows25

Power Clean Cluster EMOM x 6min-ODD Minute = 1 Hang Power Clean to 1 Power Clean-EVEN Minute = Rest / Add Weight**Build up each setEMOM X 6min-ODD Minute = 1 Power Clean-EVEN Minute = Rest / Add Weight**Build up each set WOD “POWER ELIZABETH”21-15-9 Reps For Time (15min cap)– Power Clean 135/95 MRX 95/65– Ring

Overhead Squat Build Up 5×5 E3MOM**Building Up to a 5 RM** 2 Rounds For Time: (21min cap)200m Run, Row or 0.5km Assault Bike10 Overhead Squats 95/65 RX+ 115/75 MRX 75/5510 Box Jumps/Step-ups 24/20″ RX+ 30/24″ MRX 20/1810 WallBall Sit-Ups 20/14lbs MRX 20/10400m Run, Row or 1km Assault Bike20 WallBall Sit-Ups20 Box Jumps/Step-ups20 Overhead SquatsRest 3 minutes After 1st Round

“Murph’s Madness” by DBFor Time: (40min cap)– Run 800m2 Rounds of:10 Pull-ups – 15 Push-ups – 20 Air Squats– Run 400m3 Rounds of:5 Pull-ups – 10 Push-ups – 15 Air Squats– Run 200m1 Round of:10 Pull-ups – 15 Push-ups – 20 Air Squats– Run 400m2 Rounds of:5 Pull-ups – 10 Push-ups – 15 Air Squats–

Thruster Build Up E2MOM3 – 2 – 2 – 1 – 1 – 1 For Time Alternating Reps of: (15min cap)10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Toes to Bar1 – 2 – 3 – 4 – 5 – 6 – 7 – 8

Power & Hang Power Snatch = E2MOM3 Power Snatch – 3 Hang Power Snatch2 Power Snatch – 2 Hang Power Snatch1 Power Snatch – 1 Hang Power Snatch1 Power Snatch to 1 Hang Power Snatch 3min AMRAP:3 Power Snatch 95/65 RX+115/75 MRX 75/553 Hang Power Snatch6 Box Jump Overs 24/20″ RX+30/24 MRX 20/18Rest 3min3min AMRAP:Row or Assault

Deadlifts E3MOM 7@75% – 5@80% – 3@85% – 1@90% – Max Reps@85% For Time: (15min cap)10 Calorie Row or Assault Bike10 Bar Facing Burpees10 Deadlifts 225/155 RX+275/185 MRX185/125Rest 1min15 Calorie Row or Assault Bike15 Bar Facing Burpees15 DeadliftsRest 2min20 Calorie Row or Assault Bike20 Bar Facing Burpees20 Deadlifts*Athletes Choice on Top or Bottom to Start*Core Development15 BB Kang Squats15 Russian Twists15