Memorial Day "Murph"

5/26/14

Haven't done this WOD since 2011

1 mile run

100 pullups

200 pushups

300 squats

10 mile run

Time- 43:44

Did 20 rounds of 5 pullups, 5 pushups, 15 squats, 5 pushups

Previous time was 57:32 on 5/1/2011 but I did 10 rounds of 10/20/30 which was a mistake.

"Zembiac"

5/25

5 Rounds:
11 Back Squats @ 85#
7 Strict Burpee Pullups
400m run

Time- 22:11

Back Squat 3 @75%, 3 x 4 @80%
 3 @175#, 4 @175/175/175# (supposed to be 200#)

Bench 3 @ 75%, 3 x 4 @ 80%
3 @ 90#, 4 @ 95/95/95#

5/24

400m run
200m farmer carry @ 135#
5 rounds of "Cindy"
200m farmer carry
400m run

Time- 20:05

C&J 2+1 @ 65%, 2x2@70%, 1 x 2@75%, 1 @80%, 1@85%, 1@90%, heavy single
2 @85/105/115/120/125/135#
Clean 1 @145/150/155#

Double Tabata Plank/Squat

5/22

Snatch 2 @ 65%, 2 x 2 @70%, 2 @ 75%, 2 x 1 @ 85%, 1 @ 90%, heavy single
2 @ 65/84/90/90/95#, 1 @ 100/105/110/115#

Row 6 x 100m with full recovery

5 Rounds:
5 Pullups
10 High Box Jumps @ 24"
15 Slamballs @ 20#

5/21

Jerks 7 @85#, 6 @ 85#, 1 @ 115#

WOD
400m run
3 rounds:
5 DL
5 HPC @ 85#
5 Jerks
400m run
2 rounds of complex
400m run
1 round of complex

Time- 14:59

BBC Week 8

5/20

DL 3 x 5 @175/205/205#

Good Morning 3 x 5 @ 75/75/75#

Strict Press 3 x 5 @75/75/75#

Front Squat 6 x 3 @65%
135/135/135/135/135/135#

Tabata DU
23/24/12/23/17/22/22/17

HS Practice

4 Rounds:
5 Russian KBS each arm
5 KB Snatch each arm
5 KB OHS each arm @ 30#

last time did this wod at 20#

5/17

Power Clean 3 @ 70%, 3 @75%, 2 x 4 @ 80%
3 @ 115/125#, 4 @ 135/135#

Jerk 3 @ 60%, 3 @ 65%, 2 x 4 @ 70%
3 @95/105#, 4 @ 115/115#

Front Squat 3 @70%, 3 @75%, 3 x 3 @80%
3 @ 140/150#, 3 @160/160/160#

5/16

@ Warrior Destruction
Workup 1 RM Strict Press 100#
Workup 1RM Push Press 135#

WOD 4 rounds:
5 hang muscle snatch @ 65#
3 box jumps
16 slamball shoulder rolls @ 25#
8 OH lunges @ 25#

7:43

5/15

Power Snatch 3 @70%, 3 @75%, 2 x 4 @80%
3 @ 85/95#, 4 @ 100/100#

OHS 5 @ 70%, 5 @ 75%, 3 x 3 @80%
5 @ 100/115#, 3 @ 125/125/125#

Legless Rope Climbs

10 Burpees OTM for 10 min

BBC Week 7

5/13

SLDL 3 x 5 @85/85/85#

Push Press 5 @ 70%, 5 @ 75%, 3 x 3 @80%
5 @ 85#, 5 @ 95#, 3 @ 105#, 3 @ 105/115/120#

Back Squat 5 x 5 @ 70%
5 @ 125/155/175/175/175# (supposed to be at 200# but couldn't do it)

Partner WOD with Marie
800m run with wallball
100 wallball
400m run with wallball
75 wallball
200m run with wallball
50 wallball

Time- 16:21

Again with Katy

Time-18:41

Did just the runs a 3rd time.

5/11

WOD
50 DL @ 75#
50 Walking Lunges
40 Back Squat @ 75#
40 T2B
30 Power Cleans @ 75#
30 Burpee Box Jumps
20 Thrusters @ 75#
20 Triple Unders

Time- 27:03

BBC
Front Squat Workup to 1RM
1@125/145/165/185/195/205#

Speed Ladder Drills

L-Sits
Dips

5/10

Workup 1 RM C&J
3 @85#, 1 @ 115/125/135/145#
Clean 1 @155/160/160/160#

Sprints 8 x 200m with full recovery (3 min rest)
45/40/41/39/40/38/38/39

50 Tire Flips

5/8

Snatch workup to 1RM
3 @ 65#, 1 @ 85/90/95/100/105/110/115/120/120/120/120#

4 x 250m row with full recovery

Ring work: kipping MU

3 rounds:
10 T2B
10 Box Jump 24"

Time- 15:55

Barbell Week 6

Dl Workup to 1RM
5 @ 135#, 3 @ 225#, 1 @255/265/275/270/270#

Bench Workup to 1RM
3 @ 95#, 1 @105/115/125/125#

50 DU OTM for 5 min

WOD
20 HSPU
20 Pullup
20 GHD Situp

HS Practice

5/5

C&J 4@85#, 1 @125/135/145/155#
Clean 1 @155/160/160/170/170#

WOD 20 min AMRAP
400m run
10 KBS
15 Goblet Squat
20 Wallball

4+100m run

5/4

2 rounds:
200m run with 30 sec rest
1 min ME KBS @ 35#      30/30
200m run with 30 sec rest
1 min ME slamball @ 40#   15/17
200m run
1 min ME OH Plate Lunge @ 25#        32/32
200m run
1 min ME wallball @ 14#    22/26
                                 TOTAL: 99/105=204

Time-23:30

Back Squat 5-3-1-1-1
5@135#, 3 @185#, 1 @205/225/240/250/250#

3 rounds:
30 cal row
10 HSPU
50 DU

5/3/14

Snatch 2 x 4, 3 x 3
4 @ 65/85#, 3 @ 95/100/105#
OHS 5-3-1-1-1
5 @ 105#, 3 @115#, 1 @ 125/135/145/155# PR!

4/30

6 x 3 DL @ 135/185/225/245/265/265 x 1

6 min:
800m run
ME DL @ 225#  3:34/12

5 min:
400m run
ME Cleans @ 135# 2:11/9

4 min:
200m run
ME OHS @85#  1:06/20

Barbell Week 5

4/29

Single Leg RDL 3 x 10 @85/85/85#
Good Morning 4 x 8 @ 85/85/85/85#
Push Press 4 x 8 @ 65/70/75/80#

5 min 30 sec on, 30 sec rest
Box Jumps
25/30/30/29/30

50 Burpee Pullups

4/27

C&J 1 x 3, 1 x 2, 3 x 1
3 @85/115#, 2 @125#, 1 @135/145/145/135#

Back Squat 1 x 5, 1 x 4, 1 x 3, 3 x 2
5 @ 165#, 4 @ 185#, 3 @ 205#, 2 @215#, 1 @225/235#

7 min AMRAP
50 DU
20 BB OH Walking Lunge @ 35#

4 Rounds

4/26

Snatch 5 x 2@65/85/95/105/110#, 1 @115/120/120/115/120#
Sots Press 5 x 4@15/25/25/25#

8 x 100m run with full recovery (walk back)
19.68/18.75/18.94/19.26/18.18/19.15/18.16

3 rounds:
5 C2B
10 High Box Jump

4/24

Clean 5 x 2@85/115/125/135/145# x 1
Jerk 5 x 2@85/115/125/135/145# x 1
Front Squat 5 x 3 @155/165/175/180#, 1 @190/200#

Dips 5 x ME on matador
strict 5/5/5/5/4

Tabata Row (cal) 5 each time

10 min Squat Test- Check!

4/23

5 x 5 Pause Back Squats
5 @95/115/135/145/155#

4 Rounds:
400m Run
10 C&J

1 round @115#, 3 rounds @85#

Time- 19:21

Barbell Week 4

4/22

DL 10 x 2 @165/185/215/235/255/245/225/225/225/225#

Strict Press 3 x ME
10 @55#, 10 @65#, 6 @ 75#

Tabata DU

Pistols 2 x 5, 2 x 5 @20#

5 rounds:
30 sec on, 30 sec off
air squats

20/23/22/24/27

4/21

1k row warmup 4:16

C&J 5 x 3 @85/115/125/130/135#

Front Squat 3 x 4 @125/145/165#

8 min AMRAP
30 squats
20 box jumps
10 pullups

3+42

4/17

Partner WOD with Tx Jenn
20 min AMRAP
20 HSPU
40 Pistols
60 KBS @30#
80 Goblet Squats
100 DU

305 reps

BBC
Hang Muscle Snatch 5 x 3 @65/80/80/80/80#
Power Snatch 3 x 3 @80/80/80#
Snatch Push Press +OHS  4 x 5@65/70/70/75#

Front/Back Levers with band

10 x8 strokes with damper @ 10 and full recovery

3 rounds:
5 HSPU
10 Thruster
20 Front Rack Walking Lunges

Time- 8:50

Shoulder/Glutes MOB

4/16

Partner WOD with Marie
100 Pullup
100 Slamball @30#
100 Wallball @14#
100 Box Jumps

Time- 15:17

Barbell Club Week 3 Part 2

4/15

Warm up partner WOD with Jolene
100 DL
80 HPC
60 Front Squat @65#
40 Jerk
20 Barfacing Burpees

Time- 17:01

Single Leg RDL 3 x 5 each leg
5 @ 65/115/115/115#

Good Morning 3 x 5 @ 65/85/85#

Back Squat 4 x 6 @ 125/155/155/155#

Jerk 3 x 5 @85/95/95#

DU 10 x 30 sec with equal recovery

T2B 5 x ME UB 3/4/5/5/4

Mini WOD 5 Rounds:
5 Pullups
5 Heavy Russian KBS @53#

Time- 5:28

T-Spine MOB

4/12

30 cal row
Hang Muscle Snatch 5 x 3 @65/70/75/80/85#

Power Snatch 3 x 5 @85/90/95#

Snatch Push Press + OHS 5 x 5 @65/75/85/85/85#

Farmer Carry 50m @ 135# x 5

4/10

Power Clean 3 x 5, 3 x 3
5 @ 85/115/125#, 3 @135/145/135#

Front Squat 4 x 5 @135/145/155/165#

Bench 5 x 2 @95/100/105/110/110#

6 x 100m row with damper @ 10 and full recovery
21/20/21/20/21/20 sec.

Ring work

WOD 5 rounds:
5 Pullup
10 Box Jump @20"
15 Slamball @ 20#

Time- 8:14

Ankle MOB

4/9

50-40-30-20-10
KBS @35#
DU

Time- 10:59

4/8

BBC Week 2

DL 3 x 5 @135/225/225/225#

Push Press 5 x 5 @85/95/115#, 4 @115/115#

DU 5 x 30 sec with 1 min rest
36/52/55/40/40

Mini WOD
4 Rounds:
5 Russian KBS each arm
5 KB snatch each arm @20#
5 KB OHS each arm

Skill: HS Walk

MOB: PNF Hammy