NEWS
- Memorial Day Murph: Monday, May 28th at 7:30a and 9a
The Hero workout “Murph” is a 1 mile run, 100 pull ups, 200 push ups, and 300 squats, followed by another mile run. We do “Murph” on Memorial Day, to remember all of the veterans who have made the ultimate sacrifice for our freedoms.
WOD
“Heartless”
EMOM 20
6 Burpees
4 Chest to Bar Pull Ups
1 Squat Cleans
1 Front Squat
4 Chest to Bar Pull Ups
1 Squat Cleans
1 Front Squat
Weight: 225/155
EMOM 20
6 Burpees
4 Pull Ups
1 Squat Cleans
1 Front Squat
4 Pull Ups
1 Squat Cleans
1 Front Squat
Weight: 165/115
EMOM 20
6 Burpees
6 Jumping Pull Ups
1 Hang Squat Cleans
1 Front Squat
6 Jumping Pull Ups
1 Hang Squat Cleans
1 Front Squat
Weight: 95/65
WOD GUIDANCE & GOALS
At the top of EVERY MINUTE for 20 minutes, you’ll complete 6 burpees, 4 chest to bar pull ups, 1 squat clean and 1 front squat. With any remaining time left within the minute you get to rest. Rest will be MINIMAL, so choose your weight and rep scheme wisely. If you’re trying to decide between two weights, go with the lighter one! If you’re struggling to complete ALL reps within the minute, scale burpees to 4 or 3 reps. Your goal should be to start and end with the same rep scheme without having to skip a minute. Have fun!
Post Rounds to Comments. Compare Scores HERE.
4 burpees, 3 KPU, 75#
4/2/1/1 @ 155# w/ rd 13 off
4/2/1/1 105#
Last round 6/4/1/1 just to see, wowza
50#, r1-10 3/3 r 11-20 3/2 PC then FS
4/2/1/1 115#
6/2/1/1 85#
4/2, kpu, 85#
4/2/1/1 @ 135#
Thank you for the CTB tips today, did some of my best ones yet after that!
Rd 1-16, 20 = 6/4/1/1
Rd 17-19 = 4/4/1/1
All at @135#
— just couldn’t hang on to the 6 burpees. 🤮
6/2/1/1 135#
3/2/1/1 95#
No rounds off, finished each round around 31 sec. Next time — 4/2/1/1 would probably be do-able.
4 burpees, 2 PUs, 2 75# FS from rack
9.28.2019 3 or 4 burpees, 2 PUs, 65#
5/4/1/1 for rds 1-7
4/3/1/1 the rest of the way
Took round 8 off… just what the doctor ordered to be able to finish the rest
All at #115
KPUs, not C2B
4/2/1/1 @ 105#
think i scaled a little too much
3/3 98#. 4 rounds as rest
95#
4/2/1/1 @ 115#
Tried 4-4-2 with 155#
Got through 10 rounds. Tested rounds 11-15-19
Next time maybe 4-4-2 at 135, or 3-4-2