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  • May 20
  • 2 min read

Murph Reminders:

  • Remember - Murph is a time to honor someone who sacrificed himself for others, whether you are doing the whole thing or Smurf (half Murph) you are joining the biggest workout worldwide in honor of an incredible human being.

  • We will run two heats of Murph, please sign up online so we can get an idea of numbers

  • Please Register for either the first heat at 7:30 (plan to get here by 7:15 to warm up) or the second heat at 9:00 (also come early to warm up )

  • We will have food and drinks afterwards potluck brunch style so please plan to bring something to share and stay to hang out and celebrate Memorial Day and Michael Murphy.



🟨 CORE | Mixed-Modal EMOM 35

Workout Definition

SUSTAINABLE YELLOW EFFORT

no barbell, no pull patterns before Friday.

Athletes should finish each station with about :10-:15 to breathe and transition.


EMOM 35 - 7 Stations x 5 Cycles

  • Min 1: 40 Double-Unders

  • Min 2: 18 Russian KB Swings (53/35 lb)

  • Min 3: 12/9 Cal Echo Bike

  • Min 4: 50' DB Front Rack Walking Lunges (50/35 lb)

  • Min 5: 100' DB Front Rack Carry (50/35 lb each hand)

  • Min 6: 10 DB Push Press (50/35 lb)

  • Min 7: :30 Hollow Hold


Rx for Age Groups:

35-54 CORE: 40 DU, KB 53/35, 12/9 Echo, lunges 50/35, carry 50/35 each hand, push press 50/35, :30 hollow hold

55-59 CORE: 30 DU or 80 singles, KB 44/26, 10/8 Echo, lunges 35/25, carry 35/25 each hand, push press 35/25, :30-:35 hollow hold

60+ CORE: 80 singles, KB 35/25, 8/6 Echo, lunges 25/15, carry 25/15 each hand, push press 25/15, :30 hollow or plankScaling:Double-Unders -> Single-UndersRussian KB Swing -> lighter KB swingDB Front Rack Walking Lunge -> goblet lunge -> step-upDB Front Rack Carry -> farmer carryDB Push Press -> single-arm DB push press or lighter DBsHollow Hold -> tuck hold -> plank hold



WARMUP


1 Lap - Skip around the building

2 Rounds of 1 min Echo Bike Swims + 10 DB presses

2 mins of singles - Jump Rope

2 rounds - 10 lunges each side (unweighted)

3 Rounds of Hip Bridges - 30 sec hold each time

3 rounds of 30 sec hold Hollow Rocks



 
 
 

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