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For those considering doing some form of “Murph” this Memorial Day Weekend, in the image below there are some different

STRENGTH / FOUNDATION 12X1:00: 1) 10 BIRDDOGS L/R 2) 10 INCHWORM 3) 10 HAMSTRING BRIDGES L/R https://youtu.be/1SRO76rPQaA WOD 10 TO

STRENGTH / FOUNDATION 5X2:00: 300M RUN OR 20 CALORIES WOD 100 DB SNATCHES FOR TIME AND WEIGHT (ACROSS) COOL DOWN

STRENGTH / FOUNDATION 10X1:00: HANG POWER SNATCH + POWER SNATCH + OVERHEAD SQUAT (ACROSS OR ASCEND) WOD 20:00 CAP: 500M

STRENGTH / FOUNDATION 10X1:00: 3 PRESS + 6 BENTOVER ROW (ACROSS) WOD 10 ROUNDS, 12:00: 9 DEADLIFT 95/65 (RX+ 135/95)

STRENGTH / FOUNDATION 8X1:00: 4 FRONT RACK LUNGES (ACROSS OR ASCEND) WOD AMRAP 15:00: 10 DB HANG CLEAN AND JERK

STRENGTH / FOUNDATION 12X1:00: 1) :30 FLUTTER KICKS 2) :30 SUPERMAN OR BIRDDOG 3) :30 JUMPING JACKS 4) :30 GOOD

STRENGTH / FOUNDATION 10X1:00: ODD) 5 DB FLOOR PRESS EVEN) 10 DB PLANK ROW WOD NO CAP: 75 CALORIES 100

STRENGTH / FOUNDATION 8X1:00: 1 SQUAT CLEAN + 2 JERKS (ACROSS OR ASCEND) WOD AMRAP 10:00: 9 THRUSTERS 95/65 9

STRENGTH / FOUNDATION 12X:45: 2 POWER SNATCH (ACROSS) WOD AMRAP 20:00: 30 SQUAT THRUST 300M RUN 30 HANG DB SNATCH