Memorial Day Murph Challenge 2026
3 Sets
10 Wall squats
10 Pvc pass throughs
10/10 Neck circles to each side
10 Behind the neck press (snatch grip, empty barbell)
Every 1:15 minutes:
Set 1- 3 reps +5 lbs from last week
Set 2- 3 reps
Set 3- 3 reps
Set 4- 3 reps
Pick a weight that you can perform safely, and add up each set.
To scale the movement use a box or plates to sit on, and try to lower the hight each week (VIDEO). It is okay to start with and empty barbell until we can perform with no box or plates. You can do 5-7 reps if you want to feel more work.
Every 1:15 minutes:
Set 1- 1 Pause OHS + 2 OHS @ 50%
Set 2- 1 Pause OHS + 2 OHS @ 55%
Set 3- 1 Pause OHS + 2 OHS @ 60%
Set 4- 1 Pause OHS + 1 OHS @ 65%
Set 5- 1 Pause OHS + 1 OHS @ 70%
*3 Second pause at the bottom of each squat.
Just Score last set
2 Rounds for Total Reps
In 2 minutes, for max distance:
75 Double-Unders
Max Handstand Walk
Rest 1 minute
In 2 minutes, AMRAP of:
75 Double-Unders
Max Alternating Dumbbell Hang Clean and Jerks (50/35 lb)
Rest 1 minute
In 2 minutes, AMRAP of:
75 Double Unders
Max AbMat Sit-Ups
Rest 1 min between each round.
Score last set only