Wednesday, May 25, 2022
I made em extra sloppy for yous. I know how yous kids like em sloppy.
Our annual Memorial Day Murph workout will be open to the public in a rolling schedule on Monday with start times anytime between 8am-Noon.
No one will be allowed to start after 12pm.
Come in, get warmed up and start whenever you’re ready!
Skill/Strength:
EMOM 8
1 Back Squat @85% 1RM
Metcon:
6 min Ladder
1 Wall Walk
3 Ninja Rollups
-Add 1 Wall Walk and 3 Ninja Rollups each round
Accessory Work:
16 min EMOM
Min 1: 10 Burpee Box Get Overs (48/42”)
Min 2: 2 Legless Rope Climbs
Min 3: 8 Sandbag Cleans (150/100lbs)
Min 4: Rest
Mobility:
2 min pec stretch each side
1 min each – 3 pos. Banded shoulder stretch
You must login above to log your score
Barb :)
2 wall walks into round 3-quad cramp..rode echo rest of the time, rig assisted ninjas
195# backsquat
0
0
Dana Anason
4 rounds+2 ninja roll ups scaled
4+7 reps//scaled WW//foot behind ankle NJU//155# BS
15
0
Ian Wilson
Special active rest fitness with my #1 gal
12
2
Jordan Teague
9/12. Scaled
Partial wall walk, ninja roll off step
165# BS
Accessory fun with Lori
0
0
Pauly VanderKelen
45 Degree Incline Bench Press: 10 reps @ 95,115,135,155, & 2x6 @ 165#. Then 10 rep burn-out @ 135#
Cable Chest Fly: 12 reps @ 40,45,50,55# / 5 rounds of 10 BOBBR @ 155# and 10 Strict Twisting GHD Sit-ups / 5x10 Shrugs @ 155#.
0
0
Theresa Rosenquist
4R + 4/5 WW (mods)
Mods: 8”🥷’s, 2 push-ups +10 Shldr taps/WW. BS:#135. Yoga pre & mobility post.
3
0
