May 28, 2018
Happy Memorial Day.
Classes are from 9:00am – 11:00am ONLY. There are NO other classes today.
Join us for Memorial Day “Murph” or other HERO WODs.
“Murph”
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run
*Partition the Pull ups, Push ups, and Squats as needed. If you have a 20lb vest, wear it.
Here are a few other HERO WODs that you can choose from if you’re not feeling the “Murph” vibe. Choose one or two and lets get after it!
“Hansen”
5 Rounds of:
30 KB Swings (70/53)
30 Burpees
30 GHD Sit ups
“Havana”
25 minute AMRAP
150 Double Unders
50 Push Ups
15 Power Cleans (185/125)
“Schmalls”
800m Run
then,
2 Rounds of:
50 Burpees
40 Pull ups
30 Pistol Squats
20 KB Swings (53/35)
10 Handstand Push ups
then,
800m Run
“Tama”
800m Single Arm Barbell Farmer Carry (45/35)
31 TTB
31 Push ups
31 Front Squats (95/65)
400m Single Arm Barbell Farmer Carry (95/65)
31 TTB
31 Push ups
31 Hang Power Cleans (135/95)
200m Single Arm Barbell Farmer Carry (135/95)
“Lumberjack 20”
20 Deadlifts (275/185)
400m Run
20 KB Swings (70/53)
400m Run
20 OH Squats (115/75)
400m Run
20 Burpees
400m Run
20 CTB Pull ups
400m Run
20 Box Jumps
400m Run
20 DB Squat Cleans (50/35)
400m Run
“Manuel”
5 rounds of:
3 minutes of Rope Climbs
2 minutes of Squats
2 minutes of Push ups
3 minutes to run 400m
*After the run, rest for the remainder of the 3 minutes before beginning the next round.
