Programming May 28th - June 3rd
Monday - May 28th
Annapolis and BWI CLOSED FOR MEMORIAL DAY
Columbia at 10am for Memorial Day Murph
“Murph”
For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
Tuesday - May 29th
“Post Murph Feels”
50-40-30-20-10
AB Cals
Row Cals
Anchored Abmat Situps
Wednesday - May 30th
In 15 Minutes find a heavy:
1 Rep Thruster from Rack
+
“Pukie the Clown”
3 Rounds for TIme:
21 Cal AB
15 C2B Pullups f(pull-ups)
9 Thrusters s(135/95) f(115/75)
Thursday - May 31st
“Mjolnir”
5 Rounds for Time:
20/15 Cal Row
20 Alternating DB Snatch s(50/35) f(35/20)
Double Unders s(50) f(25)
***rest exactly 2 minutes b/t sets***
Friday - June 1st
"Enzi? He Gone."
For Time:
100 Bench Presses s(135/95) f(115/75)
***every time you rack it, run a 400m***
Saturday - June 2nd
“Ed, Edd, and Eddy”
25 Minute AMRAP - Teams of 3
15 D-Ball Over the Shoulder s(100/70) f(70/50)
30 Synchro Air Squats ***all 3***
30/20 Cal AB/Rower
***If you want to get weird, use the 150/100 D-Ball***
Sunday - June 3rd
Get Outside and be Rad.