All

3 Rounds of:
5 Snatches at 135/135
change weights to
4 Snatches at 145/145
change weights to
3 Snatches at 155/155
change weights to...
2 Snatches at 165/165
change weights to
1 Snatch at 175/176
3 minute rest between rounds.

None

3 RFT:
5 MU
50 Wall Balls, 20/14

All

2016 05 30 Memorial Day "Murph", Box is open 8:30AM and 5:30PM

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

All

Clean and Jerk
EMOMx10: 1 Clean and Jerk

50 Strict Pull ups for time.

None

For time:
600 Meter Run
60 Cal Row
60 Air Squats
400 Meter Run
40 Cal Row
40 Air Squats
200 Meter Run
20 Cal Row
20 Air Squats

All

A. At the 0:00
Complete 12 rounds of 1 Power Clean at 65% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 65% every 40 seconds (this set is 8 mins)

None

21-18-15-12-9-6-3 Unbroken Thrusters, 95/65 rest as little between sets as possible. If you are unable to complete a set unbroken rest as needed and re-do that set.


AMRAP 9 of:
9 T2B
7 Kipping HSPU (Open tape-line standard)
5 Power Cleans (135/95)

All

5 Rounds:
500m Row
15 Burpees
10 Front Squats (155/105)

None

5 rounds:
100-80-60-40-20 Double unders
25-20-15-10-5 GHDSU

All

Snatch
EMOMx10: 1 Squat Snatch

5x4 Back Squats, across

None

3 Rounds of Double DT
24 Deadlifts, 155/105
18 Hang Power Cleans, 155/105
12 Push Jerks, 155/105
Rest 2 minutes between rounds.

6 sets of:
25 seconds to complete as many Ring Muscle ups as possible
35 seconds rest.

All

None

AMRAP 20
50 Wall Ball (20,14#)
50 Double Unders
40 Box Jumps (24,20#)
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (145,100#)
20 Jerks (145,100#)
10 Snatches (145,100#)
10 Muscle Ups

300 total reps per round

All

8 EMOM
ME Push-ups
20 BFSU
Rest
1/2 Push-ups (half the # in 1st rd)
20 BFSU
Rest
1/2 Push-ups (half the # in 2nd rd)
20 BFSU

None

For time:
21 thrusters (95/65)
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb

All

With a running clock
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 60% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 60% every 40 seconds (this set is 8 mins)

None

Row 1K
21-15-9:
KBS, 70/53
OHS, 115/80

All

EMOMx15:
Min 1: 18/15 Calorie Row
Min 2: 15 GHDSU
Min 3: 20 Hip Extensions

None

2 RFT
9 Heavy back squat off rack (225/155)
400m run
Rest 5 mins
2 RFT
5 Heavy front squat off of rack (225/155)
200m run

All

The Seven

Seven rounds for time of:
7 Handstand push-ups
7 Thruster 135/95
7 Knees to elbows
7 Deadlift 245/175
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

All

Coaches' pick

None

Three rounds for time:
400m Run
21 Kettlebell swings (53/35)
12 Handstand push-ups
1 Tire flip

All

Back Squat
10x3 85% + 10-30#

None

5 RFT:
21 Calorie Row
15 Pull ups (1st rd C2B)
9 Dumbbell Clusters, 50/35

All

1. Skill Transfer
Split Jerk Strict Press 33
Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the split catch position. This should not be for a max load.

2. Strength/Skill Transfer
Jerk Balance 33
Split jerk the bar overhead, then back your front foot up 4. From a front rack position jerk the bar overhead while moving the front foot back to the proper split catch position. This should not be for a max load. https://youtu.be/2uSBT7csXgU

3. Strength
1RM Split Jerk

None

5 RFT:
75 Double unders
Rest :30 between rounds
800m run
500m row

All

Back Squat
7x5 80% + 10-30#

None

21 15 9
Calorie Row
Thrusters 95/65

All

40 Calorie Airdyne Bike
30 Box Jumps, 24/20
20 TTB
10 Power Clean, 185/135
20 TTB
30 Box Jumps, 24/20
40 Calorie Airdyne Bike

None

For time:
3 sets of 8 unbroken Power Cleans, 155/105
Rest 3 minutes
3 sets of 12 unbroken Power Cleans, 135/95

All

55 Bar Facing Burpees
34 Overhead Squats, 95/65
21 muscle-ups

None

EMOMx3: 20 Wall Balls, 20/14
Rest 2 minutes
EMOMx3: 20 Wall Balls, 20/14
or
3 RFT
30 Wall Balls, 20/14
3 Rope Climbs

All

Back squat
5x7 @ 75% + 10-30#

None

4 rounds of:
Run 800m*
400m easy jog recovery
*every 800m should be within 2 seconds of each other.

This is a running progression that quickly builds endurance and lactate threshold.

Slowest 800m time is your score

All

15 AMRAP
55 Double-unders
15 pull-ups
5 Hang Power Cleans, 155/105

None

15 AMRAP
4 Ring dips
5 HSPU
6 Air squats

All

Back squat
4x9 @ 70% + 10-30#

None

50 Calorie Row
40 Front Squats (135/95)
30 TTB
20 Push Jerks (135/95)
10 Ring MU

All

Snatch
work up to a heavy set of 2 from the hang.

None

2 Rounds:
400m Run
26 Hand Release Pushups
400m Run
26 KBS, 53/35
400m Run
26 Sit-Ups
400m Run
26 Hip Extensions
400m Run
26 Double-Unders
400m Run
26 Box Jumps, 24/20