31st May - 6th June 2021

Monday 31st

 

“Memorial Day MURPH”

 For time:

1 mile run

100 pull ups

200 press ups

300 squats

1 mile run

(Timecap 1 hour)

 

Tuesday 1st 

 

0-8 mins 

Clean and Jerk Heavy single 

 

8-16 mins 

Every 30 seconds for 8 mins 

 

Clean and Jerk single @80% above

 

For time:

1000m Row / Ski / 2000m Bike erg / 60 cal echo

50 Thrusters 20/15kg

30 T2B

(Timecap 15)

 

Wednesday 2nd

 

Pull Up 1RM

then 3-5 x 5 @80% above 

(15 mins) 

 

5RFT:

400m Run

20 Burpee BJO

20 Ab mat SU

(Timecap 20)

 

Thursday 3rd

 

0-8 mins 

Snatch Heavy single 

 

8-16 mins 

Every 30 seconds for 8 mins

Snatch single @80% above

 

For time: 

30-20-10

Calories

KBS 24/16kg

Ring dips

(Timecap 12)

 

Friday 4th

 

Squat 1RM

Then 3 x 5 @80%

(20 mins)

 

Note: if you’re 1RM doesn’t take too long to

Achieve then do more back off sets in the time.

 

For time:

100 Double unders

100 Calories

1 Mile run  

(Timecap 20)

 

Saturday 5th

 

Push Press 1RM

then 3-5 x 5 @80% above 

(18 mins) 

 

AMRAP 12

10 – 20 – 30 ……

Wall balls 9/6kg

Alt DB snatch 22.5/15kg

 

Sunday 6th

 

Deadlift 5RM

Then 3 x 10@ 60%

 (20 mins)

 

Note: if your 5RM doesn’t take long to do then do more back off sets of 10

 

4RFT:

25 Down Ups 

25 Box Jumps 24/20”

25 HR Press Ups

25 DB Push press 2 x 22.5/25kg

(Timecap 20)