The Annual Memorial Day Murph Challenge is quickly approaching and we’ve got a great new T-SHIRT and WOMEN’s CROP for you to wear while you sweat! Order deadline is Sunday, April 26th.
Every 4:00 for 5 rounds:
400 Meter run
2 Legless rope climbs MRX 2 Rope climbs
– Rest in the remaining time.
Activator: 5 rounds
15 military ab-mat sit-ups
10 bar dips
WOD: 5 rounds
400m run
10 cal ski
400’s
1:55, 1:57, 1:57, 1:56, 1:53
5 rounds of:
:30 GHD (10 each round
:30 rest
:30 strict Ring dips (10 ub each round)
:30 rest
Wod:
1) 2 legless 15’ RC’s
2) 1 legless/1 regular
3) 1 legless
4) 1 legless 15’/1 legless 12’
5) 1 legless 15’/1 legless 12’
5 rounds of:
:30 GHD 15 each round (75 total)
:30 rest
:30 strict Ring dips 15/15/15/15/11 (71 total)
:30 rest
Wod:
1) 1:29 Run/1 legless 15’
2) 1:25 Run/1 legless 15’
3) 1:23 Run/1 legless 15’
4) 1:19 Run/1 legless 15’
5) 1:16 Run/2 legless 15’
8 Strict Ring Dips
10 V-ups
—
Wod.
1) 2 seated legless-10′
2) 1 seated legless-10′ / 40 sec. bar hang
3) 1 seated legless-10′ / 40 sec. bar hang
4) 1 seated legless-10′ / 40 sec. bar hang
5) 1 seated legless-10′ / 40 sec. bar hang
Bar Dips w/band 13-15 ea rd
GHD 10 ea rd
WOD w/1k bike & 2×10’ rope
5 Rounds of:
30 Seconds Ring Dips: 15-15-15-12-10=67
30 Seconds Rest
30 Seconds GHD sit-ups: 14-15-16-15-15=75
Total reps=142
WOD
As Rx’d
400 Meter runs: 1:38-1:36-1:35-1:40-1:50
Used the slick synthetic rope on rounds 1-3 (had to lock the feet with about 4 inches to go on the 2nd climb in the 3rd round). Switched to real manilla rope on rounds 4-5.
5 rounds
GHD 14, 15×4
Strict ring dips 5×12
WOD RX
Strict Bar Dips: 10-10-10-10-10
GHD’s: 12-12-12-10-10
Wod:
400m run
1 – 14’6″ legless rope climb & 3 strict PU
Strict Ring dips – 10/round
GHD’s – 12/round
Wod:
1) 1 legless/ 1 regular
2) 1 legless/1 regular
3) 1 legless / 1 regular
4) 1 legless / 1 regular
5) 2 legless
Strict Ring dips – 10/round (6 in last round)
GHD’s – 12/round
Wod:
1) 1 legless/ 1 regular
2) 1 legless/1 regular
3) 1 legless / 1 regular
4) 1 legless / 1 regular
5) 1 legless / 1 regular
Strict Ring / Bar dips – 15/round
GHD’s – 15/round
Wod:
5 rounds
400m run / 8 strict L-sit pull- ups
Dips 12-10-10-10-6
GHD 15-12-12-11-10
WOD 400meter 6 shoulders touching the ground