May 2024

3 Rounds for time of: 
500/450 Meter Row
25 Kettlebell Sumo Deadlift High Pull 55/35# Rx+70/55#
15 Bench Press 135/95# Rx+155/105# MRX 115/80#

Compare to January 7, 2022.

Rest day

MURPH Challenge Prep
For Time: *with or without a 20/14lb vest*
Run 800m
-5 Rounds of:
5 Pull-ups – 10 Push-ups – 15 Air Squats
Run 600m
-4 Rounds of:
5 Pull-ups – 10 Push-ups – 15 Air Squats
Run 400m
-3 Rounds of:
5 Pull-ups – 10 Push-ups – 15 Air Squats
Run 200m
-2 Rounds of:
5 Pull-ups – 10 Push-ups – 15 Air Squats

Compare to May 20, 2017.

*FINAL DAY TO PRE-ORDER YOUR MURPH SHIRT*

“GRACE”
For Time: 
– 30 Clean & Jerk 135/95lbs MRX 95/65
(ground to shoulder to overhead)
OR
2014 CF Games “Double Grace”
For Time:
– 60 Clean & Jerk 135/95lbs MRX 95/65
OR
“Heavy Grace”
For Time:
– 30 Clean & Jerk 185/125lbs RX+ 225/155 MRX 135/95
Compare to May 30, 2023.

10 Rounds for time of: 
1 Rope climb Rx+Legless MRX 10-12’
15 KB Swings 70/55# MRX55/35#