WOD Blog
 | Tue, May 27 2025 |  |
| Tuesday 27 May 2025 | Warm up 27 May 2025 | Post Murph Mobility Suggestions |
Tuesday 27 May 2025 (Reps, Rx2, Rx3) Mobility 10 AMRAP 15 5,10,15,20,25 etc of Ab mat situps 12/15 Cal Row between sets of situps Mobility 10
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| 1st | 8+8 Rx | Nichole Tue, May 27, 2025 | | 2nd | 8 Rx | Lindsay R Tue, May 27, 2025 Kelley M Tue, May 27, 2025 | | 3rd | 7+48 Rx | Emily M Tue, May 27, 2025 | | 1st | 8+7 Rx | Matt A Tue, May 27, 2025 | | 2nd | 7+42 Rx | Scott P Tue, May 27, 2025 | | 3rd | 7+36 Rx | Mason L Tue, May 27, 2025 |
| Jacob Br | 7+32 Rx | | | Saba | 6+35 Rx | | | DeVonna | 7+5 Rx | | | Jude | 6+10 Rx2 | | | Daniel P | 7+20 Rx | | | Scott P | 7+42 Rx | | | Mauricio | 5+30 | scaled | | Charity | 5 Rx | | | James | 5+13 Rx | | | Ryan S | 8+6 Rx | | | Nichole | 8+8 Rx | | | Matt A | 8+7 Rx | | | Keith P | :) Rx | | | Kelley M | 8 Rx | | | Lindsay R | 8 Rx | | | Sara P | :) Rx | | | Nilsson | :) Rx | | | Bill | 4 | scaled | | Ashley Fi | :) Rx | | | Kat🕷️ | 5+23 Rx | | | Leslie S | 6+18 Rx | | | Prathap | 6+10 Rx | | | Alberto | 5_+26 Rx | | | Shelli G | 7+8 Rx | | | Anthony | 5+30 Rx | | | Alex H | 7 Rx | | | Samantha Sy | 9 | bike | | Matthew Wo | 5+26 Rx | | | Gabrielle | 7+1 Rx | | | Evion | 7+10 Rx | | | Justin B | 7+25 Rx | | | James z | 7+10 Rx | | | ASHLYN | 7+26 Rx | | | Luke Sy | 9+6 | bike | | Josalin | 6+5 Rx | | | Emily M | 7+48 Rx | | | Sarah B | 5+39 Rx | | | Charles S | 7+10 Rx | | | Brandey | 7+5 Rx | | | Caleb | 8+45 Rx | | | Dakota | 7 Rx | | | Steven L | 7+24 Rx | | | Mason L | 7+36 Rx | |
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Warm up 27 May 2025 (Time) 250m row 6 mountain climbers 5 seal to down dog 6 twisted cross 5 glute bridges 10 hollow rocks 250m row Banded shoulder stretches :10 sec dead hang Follow Post-Murph before WOD
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Post Murph Mobility Suggestions (No Results Tracked) 🧍♂️ 1. Full-Body Reset Child’s Pose + Shoulder Stretch (2–3 min) Sink back into child’s pose, reach arms forward, and breathe deeply. Targets shoulders, spine, and hips. 💪 2. Shoulders & Chest Wall Pec Stretch (1–2 min per side) Stand next to a wall, arm extended behind at shoulder height. Turn away gently to stretch chest and front deltoid. Thread the Needle (1–2 min per side) On all fours, slide one arm under the opposite arm and rest your head/shoulder on the ground. 🤸♀️ 3. Quads & Hip Flexors Couch Stretch (2 min per side) One foot on a wall/bench behind you, other foot forward in a lunge position. Keep your chest upright. This opens hip flexors and quads. Lizard Pose (1–2 min per side) Deep lunge with both hands inside your front foot, back knee down or lifted. 🦵 4. Hamstrings & Calves Seated Hamstring Stretch or Forward Fold (2 min) Reach for your toes while seated or standing, hinge at the hips. Downward Dog with Heel Pedals (1–2 min) Focus on lengthening the posterior chain and opening calves/hamstrings. 🧘 5. Lower Back & Glutes Supine Twist (1–2 min per side) Lie on your back, pull one knee across your body. Keeps spine mobile and decompresses the low back. Pigeon Pose (1–2 min per side) Great for the glutes and external hip rotators.
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