For time:
3 Hang Power Snatch 95/65 Rx+115/75 MRX 75/55#
6 Bar Dips Rx+Ring Dips MRX Parallette’s or bands
6 Hang Power Snatch
9 Bar Dips
9 Hang Power Snatch
12 Bar Dips
12 Hang Power Snatch
15 Bar Dips
15 Hang Power Snatch
18 Bar Dips
21-15-9
Box Jumps 24/20” Rx+ 30/24” MRX 20/18”
Kettlebell SDHP 55/35# Rx+ 70/55# MRX 45/25#
Rest 2 minutes
21-15-9
Row (calories)
Kettlebell Swings
Rest 2 minutes
21-15-9
Burpees
Kettlebell Goblet Squats
*Athletes choice of order*
10 Minute Ascending AMRAP:
3 Deadlifts 115/75# Rx+ 135/95# MRX 95/65#
3 Hang Power Cleans
3 Front Squats
3 S20
6 Deadlifts
6 Hang Power Cleans
6 Front Squats
6 S20
9 Deadlifts
9 Hang Power Cleans
9 Front Squats
9 S20
……….continue adding 3 reps each round until time expires.
There will be four classes offered today: 6:00am, 7:30am, 9:00am and 10:30am
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Compare to May 25, 2019.
Memorial Day, Monday, May 25th, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have a 6:00am, 7:30am, 9:00am and 10:30am class. Please sign up on Zen Planner to reserve your spot.
**Check out our cool new t-shirts and tanks available for PREORDER! Deadline to order is tomorrow (Monday) at midnight!
Rest day