Memorial Day Murph – 2016
Competition / Performance:
A. SqT Snatch ladder : 135/93 X 15, 155/108 X 10, 185/118-123 X 5 , 205/133 X 3 225/144-153 X 2 . . . Rest 5 min. 7 min to hit 1RM
*modify accordingly
B. Back SqT – 10RM + 2×10@90%
C. 10 min to hit 5RM strict Press + 1×5@90%
D. 10 min AMRAP
12 calorie bike
6 strict Hspu
3 clean and jerks 205/133
Gymnastics add on:
6 rds
1 legless ripe climb – as high as you have
2 strict muscle ups
3 weighted Russian Dips
5 strict t2b
A. Snatch Ladder
Stopped after the 133. Only 1 miss so good day for me. Not sure time wasn’t doing afap.
B. Snatch Pull 155×5
C. Back squat 10RM
198. Had more but was doing class so didn’t have time.
D. Amrap 10
4+4 oh boy bar felt heavy after 5 days off