Warm-up

Happy Memorial Day, Community Fitness Club! It has become a tradition in many American fitness communities to perform a workout known as “Murph” on Memorial Day. “Murph” is done in honor of Lieutenant Michael P. Murphy, a U.S. Navy SEAL who died in Afghanistan on June 28, 2005.

This workout is very challenging. It starts with a one mile run, followed by 100 pull-ups, 200 push-ups, and 300 air squats, and ends with a second mile run. “Murph” is performed to honor those who have sacrificed their lives in service to our country. Don’t be afraid to push your limits!

The pull-ups, push-ups, and air squats in today’s WOD can be partitioned as desired. For example, you could do 5 rounds of 20 pull-ups, 40 push-ups, and 60 air squats; 10 rounds of 10 pull-ups, 20 push-ups, and 30 air squats; or 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. Do whatever works for you.

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

Murph

For time:

1 mile run (1600 meters)

100 pull-ups

200 push-ups

300 air squats

1 mile run

All with weight vest (20lb/14lb)

Warm-up

Yesterday’s WOD was very taxing, so today we will focus on recovery. Today’s workout is a slow-paced WOD that we’ve done several times before. Move through the movements in an unhurried, unforced manner. Also, please note that the 10-30 denotes the number of seconds to hold each exercise, not the number of repetitions to perform. We will not be scoring today’s WOD, so feel free to spend more time on the movements that feel good and less time on the movements that don’t.

Everyone will be performing the same WOD today:

For 12 minutes:

10-30 seconds of forward bend stretch

10-30 seconds of plank

10-30 seconds of cobra stretch

10-30 seconds of reverse snow angels

10-30 seconds of downward-facing dog stretch

10-30 seconds of cat cow stretches

10-30 seconds of child’s pose

Warm-up

Since Monday’s WOD was so extreme, we’ll keep today’s workout short and light. Today we will complete a 13 minute AMRAP (“As Many Reps As Possible”) consisting of rounds of 5 calories on the air bike, 10 power cleans, 5 push presses, and 15 sit-ups, trying to complete as many rounds and repetitions as possible. Don’t go heavy today. Pick a weight that feels easy and allows you to keep moving.

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

13 minute AMRAP:

5 calorie air bike

10 power cleans (75lb, 55lb)

5 push presses (75lb, 55lb)

15 abmat sit-ups

Warm-up

Today’s WOD is another AMRAP (“As Many Reps As Possible”). For 15 minutes, you will complete as many rounds of 14 Russian kettlebell swings, 6 box jump overs, and 14 alternating lunges as you can. If you’re feeling recovered after “Murph” on Monday push hard and get in as many rounds and reps as possible. Otherwise, scale the workout by using a lighter kettlebell, jumping onto a shorter box, or by moving a little slower. It’s important to listen to your body and do what’s right for you today!

Notice that the kettlebell swings are Russian, that is swung to eye level. If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

15 minute AMRAP:

14 Russian kettlebell swings (53lb, 35lb)

6 box jump overs (24in., 20in.)

14 alternating lunges

Warm-up

We will end the week with a workout that is both physically and mentally challenging. In four 3-minute intervals, you will perform 25 burpees followed by as many double unders as possible. You will then rest for two minutes before beginning the next round. Try to pick a number of burpees that allows you to spend at least 30 seconds and preferably 1 minute or more jumping rope each round.

To time today’s workout using the SmartWOD timer app, use the following steps:

1. Press “TABATA”.
2. Choose 4 rounds of 3:00 work and 2:00 rest.
3. Press “START TIMER”.

If you are an experienced athlete and feel capable, please perform the following WOD:

Experienced:

Four 3-minute rounds for max double unders:

25 burpees

Max effort double unders

Rest 2 minutes between rounds