5 Rounds for time:
24 Double unders (each, at the same time)
19 Toes to bar (split)
2 Clean and jerks (205/135) (split)
400m Run (each, at the same time)
5- Month
24- Day
19- Students who lost their lives
2- Teachers who lost their lives
Eva Mireles lost her life trying to protect her 4th grade class in the Robb Elementary class. She was a regular member of Shotgun CrossFit in Uvalde, TX, a Mayhem Affiliate.
The last WOD Eva ever did was "Gui", on Monday, May 23rd. This was her (and our) last week of MURPH Prep. With her weighted vest on, Eva finished "Gui" as we all cheered her on.
It is her husband, Ruben, and daughter, Addy Ruiz, desire to create a hero WOD and do it in her honor, so we are doing this workout in Eva’s honor today.
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1 Hour (Everything Included)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
3 sets
30 second Knee Plank (elbows)
5 Bird Dogs
5 Deadbugs
5 Deadlifts (empty bar – build across sets)
10 Ring Rows
2. Workout Prep
3 sets:
3 Deadlifts (build up in weight)
1 Rope Climb (1 pull)
5/4 Rope Climbs (Or 8/6 Burpee Muscle Ups)
30 Deadlifts (185/125)
5/4 Rope Climbs (Or 8/6 Burpee Muscle Ups)
20 Deadlifts (225/155)
5/4 Rope Climbs (Or 8/6 Burpee Muscle Ups)
10 Deadlifts (275/185)
5/4 Rope Climbs (Or 8/6 Burpee Muscle Ups)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
5/4 Rope Climbs (Or 8/6 Burpee Muscle Ups)
30 Deadlifts (185/125)
5/4 Rope Climbs (Or 8/6 Burpee Muscle Ups)
20 Deadlifts (225/155)
5/4 Rope Climbs (Or 8/6 Burpee Muscle Ups)
10 Deadlifts (275/185)
5/4 Rope Climbs (Or 8/6 Burpee Muscle Ups)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
4 Rounds
10 Barbell Strict Press @ moderate weight
10 (each side) Standing Single Arm DB Press @ moderate weight
15 GHD Hip Extension
7 DB Box Step-Ups (each side) @ moderate weight
14 Band Pull Through @ heavy weight band
-Rest 3 min b/t round-
Standing Single Arm DB Press (https://www.youtube.com/watch?v=XwfpZzRv58c)
GHD Hip Extension (https://www.youtube.com/watch?v=-C2OcAP9fg4)
DB Box Step-Ups (https://www.youtube.com/watch?v=7AtIjR-QqVA)
Band Pull Through (https://www.youtube.com/watch?v=NO-NevrDrjE)
1 min pec smash on rig with lacrosse ball (each side) (https://www.youtube.com/watch?v=AKFsShxQ3XM)
1 min foam roll lats (each side) (https://www.youtube.com/watch?v=LuJcHe_EebA)
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