GPP “The Murph” PERFORMANCE “The Murph” OPEN “The Murph” Below is a brief synopsis of the event, for FAQs go to our community page or reach out to Bruce Boyd or Travis Ensign. ** *Murph will take place Saturday May 25th from 7am to 2pm at Klein Memorial Stadium* ** To participate
GPP 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds PERFORMANCE 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds OPEN 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds
GPP Class Divides into 2 Teams: 3 Rounds: Team 1: Assault Bike (Team Score) Team 2: 400 Meter Sled Push Teams Switch Movements When Sled Finishes PERFORMANCE Class Divides into 2 Teams: 3 Rounds: Team 1: Assault Bike (Team Score) Team 2: 400 Meter Sled Push Teams Switch Movements When Sled Finishes
GPP For Time: 15-12-9 Power Snatch (75/55) Overhead Squats (75/55) Pull-ups PERFORMANCE For Time: 15-12-9 Power Snatch (95/65) Overhead Squats (95/65) Pull-ups OPEN For Time: 21-15-9: Squat Snatch (95/65) Chest to Bar Pull-Ups
GPP 5 Rounds, On the 4:00: 30 Air Squats 20/14 Calorie Row 10 Lateral Burpees over Rower PERFORMANCE 5 Rounds, On the 4:00: 30 Air Squats 20/14 Calorie Row 10 Lateral Burpees over Rower OPEN 5 Rounds, On the 4:00: 30 Air Squats 20/14 Calorie Row 10 Lateral Burpees over Rower
GPP For Time: 10-9-8-7-6-5-4-3-2-1: Clean and Jerks (75/55) 60 Single Unders After Each Set PERFORMANCE For Time: 10-9-8-7-6-5-4-3-2-1: Clean and Jerks (115/80) 30 Double Unders After Each Set OPEN For Time: 10-9-8-7-6-5-4-3-2-1: Clean and Jerks (115/80) 30 Double Unders After Each Set
GPP For Time: 3 Rounds: 5 Push-Ups 5 Strict Pull-Ups 10 Dumbbell Strict Presses 10 Dumbbell Bent Over Rows (Each Arm) 100/70 Calorie Row 3 Rounds: 5 Push-Ups 5 Strict Pull-Ups 10 Dumbbell Strict Presses 10 Dumbbell Bent Over Rows (Each Arm) PERFORMANCE 3 Rounds: For Time: 3 Rounds: 5 Push-Ups 5 Strict Pull-Ups
GPP For Time: 600 Meter Run 50 Overhead Squats (45/35) 600 Meter Run 50 Thrusters (45/35) 600 Meter Run 50 Front Squats (45/35) PERFORMANCE For Time: 600 Meter Run 50 Overhead Squats (45/35) 600 Meter Run 50 Thrusters (45/35) 600 Meter Run 50 Front Squats (45/35) OPEN For Time: 600 Meter Run 50 Overhead Squats
GPP AMRAP 13: 50 Dumbbell Snatches (35/25) 40 Burpees 30 Toes to Bar 20 Hand Release Push-ups PERFORMANCE AMRAP 13: 50 Dumbbell Snatches (50/35) 40 Burpees 30 Toes to Bar 20 Hand Release Push-ups OPEN AMRAP 13: 50 Dumbbell Snatches (50/35) 40 Burpees 30 Toes to Bar 20 Kipping Handstand Push-ups
GPP 3 Rounds: 3 Minute Calorie Row 2 Minute Calorie Bike 1 Minute Sit-Ups Rest 2 Minutes Between Rounds PERFORMANCE 3 Rounds: 3 Minute Calorie Row 2 Minute Calorie Bike 1 Minute Sit-Ups Rest 2 Minutes Between Rounds OPEN 3 Rounds: 3 Minute Calorie Row 2 Minute Calorie Bike 1 Minute Sit-Ups Rest 2 Minutes