Memorial Day “Murph”

Weekly Programming Links:  Group ClassVenice Barbell ClubTrack NightGymnastics Club

Monday, May 26, 2014

Happy Memorial Day!  Classes at 8, 9 and 10 am in MDR only!


Foam Roll Quads
PVC Dislocates
Banded Overhead Stretch


2x Rounds:
200m Jog
10 Lat Activations
10 Scap Pushups

Memorial Day “Murph”

For time:
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile


 “Partner Murph”
Teams of 2 alternate working to complete all reps in order.  Runs are done together. 

Notes: Weight vest optional.   Partition reps as needed.  May perform “Cindy”-style, 20 rounds of 5 pull ups, 10 push ups, 15 squats.  Newer athletes scale distance and reps and perform:


Run 800 meters
10 rounds of:
5 Pull ups
10 Push ups
15 Squats
Run 800 meters

Cool Down

Foam Roll Quads
Super Rack Stretch
Lat Stretch 

From the vault: Irish Murph, with Flores


Check out our team complete Event 7 yesterday at the SoCal Regionals! We programmed this wod in the gym two weeks ago.  Male/female pairs move through stations of:
500-meter row, partner completes 125 double-unders (each)
50 deadlifts, partner holds barbell at the waist (275 / 185 lb.)
50 toes-to-bars, partner hangs


Nanakorobi yaoki.  Japanese proverb translation: Fall seven times and stand up eight.

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