Push Press

12 Sets of 2 @ 70% – Every 25 seconds.

Then 5 Rounds – 1 Minute on – 5 Pushups / Plank hold for the

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remainder of the minute – 30 Seconds rest between rounds


50 Burpees

20 Press @ 80% 1 RM

Partition the work at your discretion.



3 x 10
GHD back ext
for completion not time

5 Rounds for Time
15 Cal Row
10 Dumbbell Box Step ups (45/25)
10 Dumbbel Hang power Cleans (45/25)


Work on

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Headstand-Handstand drills. HSPU drills for 20 minutes


400m run
box jumps
400 m run


a family that Murph’s together…

10x 1/2 gasser (sprint across parking lot and back)
rest 1;30 between efforts

Rest 5 minutes

12 Dead lift
6 PJ
Barbell weight (155/100, 135/95, 115/85)



Congratulations to all those that came out to pay respect to Murphy

10 burpees

Partner WOD
20 min clock
buy in is 100 KB swings (75/55, 63/45, 55/35) partitioned between athletes (1 working at a time)
then: amrap remainder of 20 min clock “Cindy”
alternating rounds as the resting partner holds plank.
If plank is broken, 5 burpee penalty ( 1 person )
Score is rounds plus

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Row 2k

KBS 70/55 or (63/45 or 55/35)
Box jump 24/20


Memorial Day Murph. Friends and Family are welcome. Members must sign

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up for class and let us know

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how many you plan to bring. There is also a BBQ sign up list at the gym. Filler up!


Headstand/Handstand Drills
10-8-6-4-2 HSPU


5 Rounds for time
200m Run,
15 Thrusters (75/55)
thrusters to (65/45)



3x500m row Repeats
Rest 2:00 between each effort
Record each time


DB snatch (L), DB Snatch (R)(45/25),
Wall ball sit-up.

DB to (35/20)(30/15)


Test Day
Test 30 sec L-sit,
rest 2 minutes
Test 1:00 Push Up
rest 2 minutes
Test 1:00 Ring dip
rest 2 minutes

Record max time in L-sit
Max reps of Push ups and Ring dips
Scaling notes


partner wod for time
100 OHS 115/75 (95/65, 75/45),
one person working at a time.
Every time you put the bar down both run 200 m (1 carrying a sandbag)