Order deadline extended through TODAY! The Annual Memorial Day Murph Challenge is quickly approaching and we’ve got some great new T-SHIRTS and TANKS for you to wear while sweat! Order deadline is May 9th, 2022. *Shirts will be auto-deducted and taxes applied.
Five 3-minute rounds of:
10 Front Squats 155/105# Rx+185/125# MRX 125/85#
10 Box Jumps 30/24” Rx+36/30” MRX 24/20”
Row for max calories
Rest 3 minutes between rounds.
WOD MRx (box step-ups):
Calories: 35/27/28/18/29
Total cals: 137
Strength: HSC + FS EMOM x 10
115-205 by 10lb increments
WOD Rx’d
27
25
24
18 (WTF?!?)
21
Total 115
Wod RX: 192
1-41
2-39
3-37
4-37
5-38
Total: 192
Strength
155X2 / 175X2 / 185X2 / 205X2 / 215X1 / 225X1
Strength squat clean + front squat
95-135
Wod RX’d
135 cals
EMOM for 10 mins of following complex:
1 HSC into 1 FS
5@155
5@185
Wod Rx’d
Row cals:
35
33
31
27
31
Total cals=163
*157. Not 163
Strength up to 175#
–
Wod mod
135#, stepups 24” and row
33,34,31,30,30
= 158
Strength 45-55-65-70-75-80-85-90-95-100
WOD w/75#, 18” step ups
16, 19, 17, 18, 17 = 87
Strength
Worked up to 245#
Wod RX
35,38,36,35,34
Total 178
Strength
Worked up to 245#
Wod RX
30,20,21,22,22
Total 115
1 Hang Clean + 1 Front Squat
155-185-205-225-255-275-285-305-315-335
Wod RX+
Cals : 137
31 – 31 – 22 – 22 – 31
EMOM for 10 mins of following complex: with Chris
1 HSC into 1 FS
5@155
5@185
Wod RX w/ 36″ Box Jump
21
28
30
28
31
Strength
Worked up to 245#
Wod RX
36,33,29,28,29
Total 155
Strength
1 hang clean 1 front squat
135×2 155×2 175×2 205×4
WOD
155lb front squat
24” box jumps
Row 35-29-24-23-24= 135
Complex up to 115#
WOD as Rx’d
Cals: 123
26-25-23-23-26
Great pic, Diego!
Thanks Nicole!
Strength
EMOM for 10 minutes
1 Hang Squat Clean + 1 Front Squat
Min 1: 135#
Min 2-10: 155#
WOD
As Rx’d
1: 40
2: 36
3: 35
4: 34
5: 32
Score=177
Strength with Jamie
105 and then 125 &135 for set 9 and 10
WOD Rx
1) 40
2) 35
3) 31
4) 31
5) 30
Total: 167
Nice job 12 class!
Jerk
Why did your wink face show up and mine didn’t?? Now I’m the jerk
really trying to focus on form (elbows up….) so I just stuck with the strength today
Each round at 115#
WOD w/ 115# (30″ BJs)
26
26
23
22
19
=116
Strength w katie
105 and then 125 &135 for set 9 and 10
Wod rxd
129
WOD MRx
20-23-23-21-15
Total: 102
Strength up to 185#
WOD rx
32 + 30 + 28 + 26 + 26
142 calories
#85 BB
20” BJ
91 total row cals
Proud of youuuu!
EMOM for 10 mins of following complex:
1 HSC into 1 FS
Last 3 rounds @175#
WOD: MRx
117
Strength
2@155
2@185
2@215
2@245
1@295
All high hang squat clean
Wod
42
37
30
16
30
Total 155
Strength: up to 155#
WOD: rx 27, 25, 25, 21, 20 = 118
Strength: 65-70-75-80-85-90-95-100-105-110
85# – 20”step ups
19-18-18-16-15=86 cals
Strength up to 185#
WOD
As Rx’d
1: 22
2: 27
3: 24
4: 24
5: 21
Score=118
Activator EMOM
95-115-130-135-140-145-155-160-165-170
WOD Rx+ weight and MRx box height
28-27-23-23-24 = 125 cals
Sweaty KP abs
WOD
PC: #105
10 BJ
22/24/24/20/19
HSC + FS
135-145-155-165-175-185-195-205-215-225
WOD w
5-185# squat cleans
10-40#, 20” box step ups
Row
28-29-20-20-19
=116
HSC + FS EMOM x 10
105-115-130-135-140-145-155-160-165-170
Tried cheeky 175 bonus rep but failed
Wod as rxd
37
37
37
36
36
Total: 183 cals
Strength
Up to 225#
—
Wod. MRx
37
35
33
32
29
166
Strength
Up to 225#
—
Wod. RX
32,30,30,27,23 = 142
Strength
55-65-75-85-95-105-115-120-125-130
Wod w/105 and 24″ step ups
22-24-22-22-20
Activator:
135/155/175
Wod:
First 3 rounds Rx
Last 2 rounds
135#
30″ BJ
Total = 97
Strength: EMOM Hang Squat Clean + Front Squat
115-115-115-135-135-155-155-155-175-175
WOD Rx’d
38
31
22
21
21
Total: 133
Strength: up to 245
Wod:
36
30
26
26
30