Workout

10 rounds, each for time of:

80m hill sprint

Workout

For load:

Back squat
2-2-2-2-2-2

Rest day or make-up day

Workout

“Amanda”

9-7-5 reps for time of:
Muscle-ups
Squat snatch (135/95 lb)

Workout

For time with a partner:
100/80 cal bike erg
100 toes-to-rings
100 d-ball over-the-shoulder (100/70 lb)

Workout

5 rounds for max reps of:
Max rep weighted pull-up (25/15 lb)
50 ft sled push

Rest as needed between rounds.

Rest day or make-up day

Workout

Every 2 minutes for 24 minutes, alternating between:

Interval 1: 200m run
Interval 2: 1 split jerk

Workout

For load:

Kettlebell walking lunge
8-8-8-8-8-8

Workout

5 rounds for time of:
20 GHD sit-ups
25 ft handstand walk
20 Russian kettlebell swings (70/53 lb)
25 ft handstand walk

Rest day or make-up day

Workout

“Murph”

For time:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it.

__________

Murph is a CrossFit Hero workout that stands as a testament to the enduring legacy of U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

Workout

For load:

Choose a weightlifting movement
5-5-5-5-5

Workout

As many rounds as possible in 20 minutes of:

100 ft plate carry (35/25 lb)
50 double unders
15 burpees

Workout

Four 2 minute rounds, each for max reps of:

3 rope climbs
Max rep dumbbell thrusters in remaining time (35/25 lb)

Rest 2 minutes between rounds

Rest day or make-up day

Workout

For load:

Deadlift
1-1-1-1-1

Workout

2 rounds, each for time of:
1.1 mile run

Rest as needed between efforts

Workout

5 rounds for total reps of:
1:00 toes-to-bar
1:00 should-to-overhead (75/55 lb)
1:00 box jumps (24/20 in)
1:00 wallball (20/14 lb)

Gym Announcements

The gym is closed on Sunday, May 18 while hosting a Level 2 Certificate Course.

There will be a Checkpoint Challenge with Coach Brett on Sunday, May 18! Meet at the gym at 8:00 a.m. to take part. You will need to download an app that will run in the background called MapRun6. Brett will provide the code for the course on Sunday.

Gym Announcement

The gym will be closed on Saturday, May 17 and Sunday, May 18 while hosting a Level 2 Certificate Course.

There will be a Checkpoint Challenge with Coach Brett on Sunday, May 18! Meet at the gym at 8:00 a.m. to take part. You will need to download an app that will run in the background called MapRun6. Brett will provide the code for the course on Sunday.

Workout

25 kettlebell swings
200m run
25 pulls to inverted hang
200m run
20 kettlebell swings
200m run
20 pulls to inverted hang
200m run
15 kettlebell swings
200m run
15 pulls to inverted hang
200m run
10 kettlebell swings
200m run
10 pulls to inverted hang

__________

Gym Announcement

The gym will be closed on Saturday, May 17 and Sunday, May 18 while hosting a Level 2 Certificate Course.

There will be a Checkpoint Challenge with Coach Brett on Sunday, May 18! Meet at the gym at 8:00 a.m. to take part. You will need to download an app that will run in the background called MapRun6. Brett will provide the code for the course on Sunday.

Rest day or make-up day

Workout

For total reps:

Tabata row (calories)
Tabata thrusters (45/35 lb)
Tabata pull-ups

Workout

Every minute on the minute for 20 minutes of:

1 snatch

Workout

As many rounds as possible in 20 minutes of:
5 wall walks
10 toes-to-bar
15 box jumps (24/20 in)

Rest day or make-up day

Workout

Superset, for load:

Bench press
5-5-5-5-5-5-5-5-5-5

Hang squat clean
5-5-5-5-5-5-5-5-5-5

Workout

For time:

1 mile run
30 bar muscle-ups
1 mile run

Workout

For load:

Push press
7-5-3-1-1-1-3-5-7