2025-05-12

Join us Monday, May 26 at 10am for our annual Memorial Day Murph workout to honor those who’ve sacrificed defending our country. There are numerous ways to scale the workout, so all fitness levels are welcome. Stick around after for a potluck—bring a dish and sign up on the whiteboard so we can get a headcount. Let’s sweat, honor, and celebrate together!

Mon

16 Min EMOM Snatch
0:00-3:00 4 Reps
4:00-7:00 3 Reps
8:00-11:00 2 Reps
12-15:00 1 Rep

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2 Rounds
Row 500m
10 TTB
10 HSPU
10 Power Clean (95/65)
10 HSPU
10 TTB

Tues

Deadlift
3@70%
3@80%
3@90%

Accumulate 5 Mins Deadhang

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8 Rounds
200m run
6 pull ups
8 push ups
20 AS
8 push ups
6 pull ups

Wed

Bench Press
3@70%
3@80%
3@90%

3×10 Dips
3×10 Hand Release Pushups

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Bear Complex (score is weight you ended with)
20 minute time cap
Complete barbell complex unbroken:
1 Power Clean
1 Front Squat
1 Push press
1 back Squat
1 push press
*Rest as needed between and add wt each set

Thurs

Back Squat
3@70%
3@80%
3@90%

3X10 DB Bench
3X10Lateral Raise

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21-15-9-9-15-21
Burpees
Wallball
KB swing
Box step over

Fri

16 Min EMOM C&J
0:00-3:00 4 Reps
4:00-7:00 3 Reps
8:00-11:00 2 Reps
12-15:00 1 Rep

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5 x 2:30 rounds (75/55)
10 thrusters
200m run
Max effort box step over with remaining time
*Rest 1min between rounds