Workout of the Day

🇺🇸 Memorial Day Murph 🇺🇸

1 mile run

100 pullups

200 pushups

300 squats

1 mile run

U.S. soldiers participate in “The Murph” workout, named after Navy Lt. Michael P. Murphy, the first service member to receive the Medal of Honor for service in Afghanistan, during a Memorial Day event on Bagram Airfield, Afghanistan, May 24, 2015. The soldiers performed a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run. Some soldiers opted to do the whole workout wearing their body armor. Navy Lt. Michael P. Murphy, the first service member to receive the Medal of Honor for service in Afghanistan. Murphy, who received the Medal of Honor posthumously on Oct. 22, 2007, was killed in Afghanistan on June 28, 2005, after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds.

The Murph Challenge https://themurphchallenge.com/pages/about-the-event

*Scaling

Pullups – ring rows or jumping is preferred

Pushups – knees or box against wall

Squats – box squats to 16/18″

Running – 2000m/1800m row

*Options*

Solo:

RX – straight through 100/200/300 in that order, wear a vest if you’re capable

20 rounds 5 pullups/10 pushups/15 squats

Partners:

10 rounds – 10 pullups (split)/20 pushups (split)/30 squats (synchro)

20 rounds – 5 pullups/10 pushups/15 squats (Round 1 – P1 does 5pu/10pu then P1&P2 do 15 squats synchro, Round 2 – P2 does 5pu/10pu then P2&P1 do 15 squats synchro)

*However you choose to split it up, you must run the mile on your own to start and finish the workout. You can break up and complete the pullups, pushups, and squats in any order but each person must complete 300 squats on their own.

Groups of 3:

Same guidelines as above. Whoever the designated P3 (partner 3) simply mirrors P1 or P2 the entire workout. Work when they work, rest when they rest. P1 and P2 will count all the reps as if they are performing the workout as partners, P3 just picks either P1 or P2 as their guide as does what they do, when they do it.

05/28/22 WOD

Warmup: 8:00

dynamic + movement prep

Conditioning: 40:00 cap (rest 3:00 after each workout)

1) 21-15-9

db bench press

calorie machine

2) 18-15-12

pullups

calorie machine

3) 12-9-6

hand release pushups

dbl kb CJ (can use dbs if there are enough)

4) 6-4-2

wall walks (sub 15/12/9 db strict press)

75 double unders (150 single unders)

05/27/22 Hybrid WOD

Warm-up: 8:00

20 Push-up Shoulder Taps

10 Bench Dips

10 PVC Passthroughs

Strength: 18:00

Accumulate 8 DB Bench (same weight as last week – :01 pause at bottom and :05 pause at top)

2 BB Strict Press + 3 Push Press (55-65% of 1RM Push Press)

Accumulate 10 Pike Push-ups

Conditioning: FT w/ Partner (20:00 Cap)

60 Dips (Rings/parallettes w/ band/feet if needed)

50/35 Cal AB (43 mixed)

80 Wall Balls (20/14# to 10/9’)

50/35 Cal AB (42 mixed)

100 Push-ups

05/27/22 FF WOD

Warmup: 8:00

dynamic + AMRAP

10 pass thrus

20 pushup shoulder taps

:20 bar hang

5 pushups

Strength: 18:00 AMRAP

standing barbell curl x 15

db skull crusher x 15

alt kb gorilla row x 16

db seated (on floor) strict press x 12

Conditioning: 18 AMRAP w/partner

20 synchro overhead squats 45/35#s (sub 75/55# FS)

10 db burpee box step-overs 24/20″

20 synchro overhead squats 45/35#s

10 burpee pullups

50 calorie machine (FF 40)

05/27/22 Burn WOD

Warmup: 8:00

dynamic + AMRAP

10 pass thrus

20 pushup shoulder taps

:20 bar hang

5 pushups

Conditioning: 25 AMRAP w/partner

20 synchro overhead squats 45/35#s (sub 75/55# FS)

10 db burpee box step-overs 24/20″

20 synchro overhead squats 45/35#s

10 burpee pullups

50 calorie machine (FF 40)

05/26/22 Hybrid WOD

Warm-up: 10:00

2:00 Machine (hard pace)

Amrap:

1.5 Empty Sled Laps

5/5 Forward Lunges onto red pad

10 BB Reverse Lunges (build)

Strength: 4 Rds

10 BB Reverse Lunges (5/5 on plate + 10# plate – same wgt as last wk)

Accumulate :30/:30 Pistol Squat Hold

*Scale with rings/rig at parallel

:30 C2 SPRINT (damper 8/6)

Extra:

Build to fast single FS and BS

*Choice to complete prior to or after strength

**Stretch remaining time

05/26/22 FF WOD

Warmup: 10:00

dynamic + movement prep

Conditioning: every 10:00 x 3

1) For Time (8 cap)

30-20-10

calorie bike AB or Echo (F 25/15/5)

10-20-30

bar facing burpees

2) 8:00 AMRAP

25 wall balls 20/14# to 10/9′

20 alt db snatches 35/25#

3) For Time (8 cap)

45 bb thrusters 45/35#s

45/37 calorie C2 bike or Row

45 bb thrusters

05/26/22 Burn WOD

Warmup: 8:00

dynamic + movement prep

Conditioning: every 10:00 x 3

1) For Time (8 cap)

30-20-10

calorie bike AB or Echo (F 25/15/5)

10-20-30

bar facing burpees

2) 8:00 AMRAP

20/15 calorie row

20 alt db snatches 35/25#

3) For Time (8 cap)

45 bb thrusters 45/35#s

45/37 calorie C2 bike

45 bb thrusters

05/25/22 Hybrid WOD

Warm-up: 10:00

Dynamic + Amrap:

15/15 Skb Sidebends

16 Alt Side Knee Raises

:25/:25 Star Plank

Core: E3MOM for 12:00

:30 Hollow Hold

25 Toe Touches

20 V-ups

Conditioning: 5 RFT (20:00 Cap)

12/8 Cal Ski

8/8 SKB Snatches

6 Sandbag/d-ball Cleans

*Rest 1:1

05/25/22 FF WOD

Warmup: 3 rounds

2:00 machine

15 RKS

10 alt cossack squats

Strength: 15:00 (3-4 rounds)

cyclist kb goblet squat x 10 (:02 pause at bottom, heels on 10# plate)

dbl db (at sides) alt reverse lunges x 16

dbl db single leg RDL x 8/8

Conditioning: 15 EMOM

1 – 15 deadlifts

2 – 12 hang power cleans

3 – 9 front squats

*aim to use 50-60% of 1rm front squat

05/25/22 Burn WOD

Warmup: 3 rounds

2:00 machine

15 RKS

10 alt cossack squats

Conditioning: 15 EMOM

1 – 15 deadlifts

2 – 12 hang power cleans

3 – 9 front squats

*44/26# kb or 40/30# dbs

Extra: 10 EMOM

E – 10 burpees to 6″ target

O – 12-15 wall balls

05/24/22 Hybrid WOD

Warm-up: 8:00

10 BB Strict Press

10 PVC Passthroughs

10 Reverse Lunges

Strength: Push Press (17:00)

1×7 @70% 

2×5 @80%

3×3 @85%

*:15 Chin over bar hold INTO 5 scap pull-ups after each set

Conditioning: 20:00 Amrap

600m Run

3 Rds of Cindy

400m Run

2 Rds Cindy

200m Run

1 Rd Cindy

05/24/22 FF WOD

Warmup: 10:00

stretch/foam roll + movement prep (pullup/pushup/squat)

Conditioning: 35 AMRAP (Murph Prep Final Week)

400m run (sub 400m row, if injured)

15 pullups

30 pushups

45 squats

05/24/22 Burn WOD

Warmup: 10:00

stretch/foam roll + movement prep (pullup/pushup/squat)

Conditioning: 25 AMRAP (Murph Prep Final Week)

400m run (sub 400m row, if injured)

15 pullups

30 pushups

45 squats

05/23/22 Hybrid WOD

Warmup: 10:00

2:00 Machine + Amrap:

10 Narrow Stance Goblet Squats

:30 Wall-sit (move to :15/:15 if possible)

50 Single Unders (move to 25/25)

Strength:

8/8 Bulgarian Split Squats + 12/12 BW BSS

*Same weight as last week’s 6/6

10 BB Glute Bridges (:05 pause on reps 5/10 – heavier than last week’s 10)

15/15 Banded Hamstring Curls

**Complete 3 rds + 4th set of BSS

Conditioning: For time (10:00 Cap)

15-10-5

—Deadlifts @135/95

—Lateral Burpees over bar

12-9-6

—Deadlifts @165/115

—Cal Echo (ladies 9/7/5)

9 Deadlifts @215/145

05/23/22 FF/Burn WOD

Warmup: 10:00

5:00 stretch/foam roll

5:00 dynamic

Strength: 25:00 (complete 3-4 sets, Burn 2 sets)

side plank powell raise x 10/10

split stance SA row x 10/10

db bench press x 10

diamond plank x :30

https://www.youtube.com/watch?v=eQflPl9LjWk – powell raise

https://www.youtube.com/watch?v=GflG60oqXjc – SA split stance row

https://www.youtube.com/watch?v=Vb_4t3jwNo0 – diamond plank

Conditioning: 14 EMOM

E – 1:00 machine (tough effort, repeatable!)

O – 1:00 rest

*pick any machine EXCEPT C2 bike