165 W Chicago St.
Coldwater, MI 49036
Saturday May 3rd from 3-6 pm. Jumpropeology Clinic at CrossFit Timoro
MEMORIAL DAY - THE MURPH CHALLENGE!Get signed up today @ http://themurphchallenge.com/
Strength Benchmark #3Lift 1: Squat (any variety)Lift 2: SnatchEstablish a 1 RM for both lifts. Record all warm-up sets and 1 rep attempts. You will follow the same rep scheme as last time.
"Jackie"1000m Row50 Thruster 45 lbs.30 Pull-ups
“Pet Rock”Partner WOD – KB cannot touch the floorIf the KB touches the floor, 15 Burpee penalty75 Reps per station – as one partner works, the other holds the pet rockSDLHP (75/45)Overhead Lunges (45/25)Ring DipsDeadlifts (225/135)Wall Balls (20/14)
For time:9 Thruster (135/95)18 Toes to bar7 Thruster 16 Toes to bar5 Thruster14 Toes to bar3 Thruster12 Toes to bar1 Thruster10 Toes to bar
Time cap is 15 minutes. Thruster weight should be 60-70% 1RM.
5 rounds for time of: Run 400m 3 rds of "Cindy"
36 days until The Murph Challlenge - are you ready?
Strength Benchmark #2 - REDOLift 1: Squat (any variety)Lift 2: CleanEstablish a 1 RM for one or both lifts. Record all warm-up sets and 1 rep attempts. You will follow the same rep scheme when we revisit this benchmark in 3 months.
Compare to Friday, January 17 2014
Power Snatch 3-3-3+, up to (155/105), do 10 walking lunge steps after each.21-15-9Power Snatch (115/75)OH barbell Walking Lunge (115/75)
For time:Row 750m50 Plate Facing Burpees40 Pull-ups30 Hand Release Push-ups20 Box Step Ups (ea.) (24/20)10 Hand Stand Push-ups5 Muscle Ups
Skill Work:Push Press - Dip, DriveFor time:75 Push Press (95/65) EMOTM 20 AbMat Sit-upsStart with AbMat Sit-ups. These are push press, not push jerk.
3-3-3 Front Squats up to (250/175), complete 15 double unders after each set.
5 rounds for time of:10 Front Squats (135/95)30 Double Unders
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