Programming May 22-26

May 21, 2023
Programming May 22-26

Murph our annual Memorial Day workout will be Sunday and Monday May 29th.

This is a very special event and no matter what level you are at there will be a version of the workout you can complete. This event is about coming together as a community to honor our fallen heroes.

Our very own Ashleigh Briscoe will be singing the National Anthem at each of the class times on Sunday and Monday making this event extra special.

Here's the programming for this week:


Strength: Deadlift + Hang Clean + Clean : 1 Rep Max


9 Deadlifts 185/125

7 Toes-to-bars

5 Power Cleans 185/125


Strength: 50 push ups for time


For time:

Run, 800 m

1 min Farmer Carry Hold, pick load,

1 min Plank Hold

Run, 600 m

1 min Double Kettlebell Front Rack Hold

1 min Plank Hold

Run, 400 m

1 min Double Kettlebell Overhead Hold, pick load,

1 min Plank Hold

Run, 200 m


Strength: 1 rep max weighted Pull Up
Weighted Pull Up 3-3-3-3-3


5 mins AMRAP of:

10 Double Unders

1 Bar Muscle-up

20 Double Unders

2 Bar Muscle-ups

30 Double Unders

3 Bar Muscle-ups...

Continue increasing Double Under reps by 10 and Bar Muscle-up reps by 1 each round until time is complete.



Every 1 min for 12 mins, alternating between:

10 Russian Twists, 20/14 lbs

2 Turkish Get-ups, pick load

2 Turkish Get-ups, pick load


5 rounds, 1 min per station, of:

Wall Ball, 20/14 lbs

Alternating Dumbbell Snatch, 50/35 lbs

Echo Bike Calories

Rest 1 min


Strength: Back Squat 5-5-5-5-5

WOD: Partner Style

In 7 mins, for max reps of:

12 Wall Walks

max reps in remaining time Row Calories

**In 7 minutes complete 12 wall walks as a team.  

then complete as many calories on the rower. Athletes can change at any point.

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