210523 - Week Preview

MURPH classes are open for sign up!
Scroll to this Saturday and reserve your spot!

And don’t forget to check out the Potluck BBQ sign up too! You can find it on a clipboard under the Murph event board! We hope lots of you can make it! :)

MONDAY
(GOAL = Under 12 minutes)
Hitting some heavy Deadlifts with chin-ups between weights for our last gymnastic pull-up bar work before Murph! We want to save those hands!

STRENGTH - Deadlifts
(8 Strict Chin Ups AFTER each weight)
2 x 4 @ 50%
2 x 3 @ 60%
2 x 2 @ 70%
4 x 1 @ 75%

WOD - FOR TIME
40 - 30 - 20 - 10
Calories of Cardio
DB Hang Snatches 45/35

TUESDAY
(GOAL = NO SCORE DAY!)
Let’s get upside down! Today is the perfect day to start working on your handstand skills without the pressure of the leaderboard!

STRENGTH - Push Press
Build to 80-85%
Then.. 5 x 3

SKILL - Handstand Practice
(Kick up, Walking, Freestanding)

WOD - Every 3 minutes for 12 minutes
5 Handstand Push Ups
10 Squat Thrusts to Plate
15 Plate Sit-Ups 25/15

WEDNESDAY
(GOAL = Under 10 minutes)
Building to a heavy clean for the day and using a moderately heavy clean in the workout too! Should be fun and fast with a little bit of running to help keep our body ready for Saturday!
STRENGTH - Power Clean
Every 90 seconds for 8 Rounds
3, 3, 2, 2, 1, 1, 1, 1
(Perform as singles and. build in weight)

WOD - FOR TIME
200m Run BUY-IN
Then…
6 Rounds
3 Cleans 135/95
6 Wallballs
Then…
200m Run BUY-OUT

THURSDAY
(GOAL = Get into the 6th round)
ALL of THE barbell! Today is dedicated to hitting the barbell hard with both an all weightlifting WOD followed by some front squats from the rack!

WOD - AMRAP 17:
7 Sumo Deadlift High Pulls 75/55
7 Thrusters
7 Back Rack Lunges
7 Bent Over Row
- Rest 1 minute -

STRENGTH - Front Squat
2 x 8 @ 40% of BackSquat
2 x 4 @ 50% of BackSquat
2 x 2 @ 60% of BackSquat

FRIDAY
(GOAL =
IF you are doing Murph this weekend… STILL COME TODAY!
I have adjusted this workout to be a prep WOD for ya’ll!
Hero WOD - “Dork”
6 Rounds
60 Double Unders
30 KB Swings
15 Burpees

SATURDAY
MEMORIAL WEEKEND MURPH
CLASSES @ 6am, 7:30am, 9am, 10:30am
BBQ after the last class!
FOR TIME
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
(With a Vest if possible)