Strict Press — E3MOM
8 @ 70% – 7 @ 75% – 6 @ 80% – 5 @ 85% – Max Reps @ 70%
For Time: (20min cap)
400m Run/Row or 1k Bike
10 Strict Press
1 Rope Climb 15’ MRX 10’
Rest 2min
400m Run/Row or 1k Bike
15 Push Press
2 Rope Climbs 15’ MRX 1×15’ or 2×10’
Rest 2min
400m Run/Row or 1k Bike
20 Shoulder to Overhead
3 Rope Climbs 15’ MRX 2×15’ or 3×10’
Barbell = 115/75lbs RX+135/95 MRX 75/55lbs
Isometric Core Development
30sec Plank Bird Dog Hold Left/Right
1min Hollow Hold
30sec Plank Bird Dog Hold Right/Left
1min Hollow Hold
1min Bar Hang
1min High Plank Hold
“MURPH”
Saturday, May 24: 9am
All other classes cancelled; we will not have childcare
We will be closed Sunday 5/25 and Monday 5/26 in observance of Memorial Day.
130-140-150-160-130(11)
13:06 bike, scaled rope climbs to
strict pullups
A. 75 – 95 – 105 – 110 – 115 – 95×6
B. 15:41 scaled – #75, run
140(8)-150(7)-160(6)-170(4-X😅)-140(9)
11:00 Rx+ Run
(2:03 / 2:14 / 2:43)
A] 135(8)-145(7)-150(6)-155(5)-135(7)
B] 12:55 Rx Row (2:25, 2:54, 3:36)
120(8)-130(7)-140(6)-147(5)-120(8)
12:30 rx+ bike (2:28, 2:34, 3:28)
18:23 Rx bike
12:06 rx ( run )
115-125-135-145(4)-115(8)
12:37@115row
135(8) – 145(7) – 155(6) –
165(5) – 135(5)
11:04 RX+ (Row)
( 1:58 // 2:09 // 2:57 )
95(8)-115(7)-135-(6)-135(5)-95(10)
12:59 Rx (run)
A: 95(8)-115(7)-135(6)-150(5)-120(12)
B: 11:10, scaled, Run/115#
(All RX, but 6 pull-ups per rope climb)
Splits – 2:03/2:22/2:45; Runs – 1:35/1:37/1:42
135(8)-145(7)-150(6)-155(5)-135(5)
11:52 rx+ (run)
A. 75(8) – 85(7) – 90(6) – 95(5) – 65(10)
B. 12:14 RX
135(8)-145(6)-155(5)-165(3) 135(10)
13:23rx+ run