May 30, 2017

Thank you to everyone who came to do MURPH with us this past Saturday. It was tough but, like always, be pushed through. Huge congrats to those who PR’d or did pull-ups for the first time!

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(WOD)

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5.30/2017

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BACK SQUAT 8,6,4,8,6,4

*2ND WAVE HEAVIER**

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B) 9-15-21

DEADLIFT 185/125

BURPEES

200M RUN

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(SUPPLEMENTAL)

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A) SNATCH HIGH PULL+POWER SNATCH+SNATCH+OHS

X5 SETS

*BUILD FROM LIGHT WEIGHT

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B) FOR TIME:

5 MU

10 DEADLIFT (275/205)

5 MU

15 DEADLIFT (245/185)

5 MU

20 DEADLIFT (225/155)

5 MU

25 DEADLIFT (185/135)

5 MU

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(BURN)

COMPLETE 5 SETS AT AEROBIC PACE

500M ROW

8 BURPEES OVER ERG

10 ALT DB SNATCHES (TOTAL)

12 WALKING LUNGES (TOTAL)

…REST 1 MIN…

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