WORKOUT KW22

Welcome to May! This month, we’ll prepare for the Hero workout Murph. Expect to see pull-ups and push-ups each week.

MONTAG 26.05.2025

WORKOUT - MURPH

For time:

1-mile run

100 pull-ups

200 push-ups

300 air squats

1-mile run

– Partition anyhow.

– Wear a weight vest if you have one (14/20 lb)

DIENSTAG 27.05.2025

WORKOUT - ELIZABETH

21-15-9 reps for time:

Cleans (43/61 kg)

Ring dips

SKILL/STRENGTH

Post-workout

EMOM 7:

3 box jumps

– Use a higher box than you would normally use.

MITTWOCH 28.05.2025

WORKOUT - HEAVY DAY

For load:

3-3-3-3-3

Deadlift

– Start every rep with an open hand and a return under control (no dropping the bar).

DONNERSTAG 29.05.2025

FREE GYM!

FREITAG 30.05.2025

WORKOUT

For time:

500-400-300-200-100

Meter row

50-40-30-20-10

AbMat sit-ups

Double-unders

STRENGTH/SKILL

Post-workout

Accumulate:

30-50 banded good mornings

SAMSTAG 31.05.2025

STRENGTH/SKILL

2 sets for load:

10 close-grip bench presses

2 sets for load:

10 normal-grip bench presses

2 sets for load:

10 wide-grip bench presses

3 sets

10 seated leg raise

3 chest to bar pull ups

3 wall walks

WORKOUT

For time with a partner:

1,000-m run

50 Curtis-P complexes (25/34 kg)

800/1,000-m row

– One partner works at a time on the run, complexes, and row.

– Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes.

SONNTAG 01.06.2025

FREE GYM!