Day 1

Memorial Day Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

Pull-ups, Push-ups, Squats can be portioned anyway you want.


Day 2

3×50’ handstand walk

Pause Jerk 5×1 @ 40-50%
Superset with 50’ handstand walk

Split Jerk
Min 0-2: x 3 @ 60%
Min 2-4: x 3 @ 65%
Min 4-6: x 2 @ 70%
Min 6-8: x 2 @ 75%
Min 8-10: x 1 @ 80%
Min 10-13: x 1 @ 85%
Min 13-16: x 1 @ 90%

Hang Power Clean 5×1


Day 3

Back Squat 2RM
Back Squat 5×3 @ 80% of weight reached + 5 Box Jumps

AMRAP15
1500M Row
then
5/3 Bar Muscle-ups
20 Alternating Pistols
30 Double Unders

Circuit: 2x
Hamstring Pull-Down x15 Each
Wt. Plank 45/25 x Max
Chin-Up x Max


Day 4

5RFT
5 Power Clean 185/123lb
10/8 Cal Bike
10 Bar Facing Burpees
Rest 2 Minute

For time:
400M Run
25 Kettlebell Swings 53/35lb
1 Minute Rest
400M Run
50 Box Jumps 24/20”
Rest 1 Minute
400M Run
25 Kettlebell Swings 53/35lb


Day 5

Power Snatch 1 Rep

Front Squat 5×3

Nancy
5RFT
400M Run
15 Overhead Squats 95/63lb

@ 20 Minutes (after clock starts for Nancy)

3x
1 Minute Weighted Chinese Plank
10 + hanging Leg raises
30 Second Side Plank


Day 6

6x
5 Deadlift 225/153lb
10 Handstand Push-ups
250 M Row

5RNFT
10 KB Press (Each)
10 RDL(Barbell)
200m Sled (100 Forward/100 Backward)

***keep light this is accessory