MEMORIAL DAY “MURPH”
CFNH will be open for 10am & 11am heats this coming
MONDAY 05.27.2019
WE LOOK FORWARD TO HONORING OUR FALLEN TOGETHER THIS MEMORIAL DAY
Warm-up Drills
I. Run 400m or Row 2:00
II. Barbell Warm-up
2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Thrusters
10 x Hollow Rocks
III. Dynamic Drills and Yoga Series
IV. Mobility
Impact/Focus: Deadlift 5 x 5 (WK9)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 5-5-5-5-5
(+5 to 15 lbs from last week)
Notes: Athlete’s will be coached as to specific moderations and guidelines for today’s deadlifts based on where the individual is currently regarding strength gains/progress during our final week of 5×5’s.
Post scores to comments.
“Red Rev Friday”
4 Rounds, individually for time, versus an overall 18:00 time cap
Row 500m
12 x Medicine Ball Cleans (20/14lbs)
15 x GHD/Abmat Sit-ups
18 x Wallball (20/14lbs)
Rest 1:00
Post scores to comments.
“Deadlift 5 x 5 (WK9)”: 225#
“Red Rev Friday”: 2+28 Rx
“Deadlift 5 x 5 (WK9)”: 260#
“Red Rev Friday”: 3 (17:45) Rx
255#.
3+28 (abmat) (3:50 • 3:59 • 4:02).