Another Memorial Day Murph in the books!!
Inguz Update: Congrats to everyone who participated in MURPH yesterday, especially those who completed it for the first time. We had a blast celebrating memorial day with you all!!
WOD
“Jelly Belly”
For Time:
50-40-30-20-10 AbMat Sit-Ups
25-20-15-10-5 Calorie Assault Bike or Row
10-8-6-4-2 Deadlifts (275/185#)
* Post time to the whiteboard.
Accessory Work
1. Back Squat
On the 2:00 x 6 Sets:
3-1-3-1-3-1 Back Squat
Percentages for each set as follows 75-85-78-88-81-91%
2. Front Rack Lunges
2 Sets of 14 @ 46%
Percentage based off your 1 RM front squat.
3. Power Snatch Technique
On the 0:45 x 12 Sets (alternating):
Interval #1: 3 Snatch Grip Push Jerks
Interval #2: 3 Muscle Snatches
