5.2.25 Workout of the Day

The 630 AM

May “Murph” Challenge
Complete 3-5 rounds of Strict “Cindy” 5 days/ week until Memorial Day “Murph.” Each week increase the challenge of your progressions. Quality movement over volume.

Box Brief
Today’s 415 & 515 PM classes will be Open Gym due to our coaches travelling to Myrtle Beach for The BeachTown Throwdown. 

Red Friday’s
  Wear your RED & Remember Everyone Deployed.

Barbell
Strength
Squat Snatch
On the every minute x 5: 1 Squat Snatch at 75% 1RM
- Directly into -
On the every minute x 5: 1 Squat Snatch at 80% 1RM

Conditioning
For time
At the 0:00: 10 Chest to Bar Pull Ups
100 m sprint
15 Overhead Squat (75/55)
At the 3:30: 10 Chest to Bar Pull Ups
100 m sprint
12 Overhead Squat (95/65)
At the 7:00: 10 Chest to Bar Pull Ups
100 m sprint
9 Overhead Squat (115/80)
At the 10:30: Chest to Bar Pull Ups
100 m sprint
6 Overhead Squat (135/95)
At the 14:00 10 Chest to Bar Pull Ups
100 m sprint
3 Overhead Squat (155/105)

Interval
Conditioning
Team of 2, AMRAP 30
100 m Farmers Carry (70/53’s)
20 Burpees to Plate
30 Bumper Ground to overhead (45/25)
400 m run

-Run together, split reps evenly.-