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Week of May 24th

Last week for Murph prep, so we hope to see you all!


Next Monday, we are doing Murph at 2 different times, 2 heats basically. One heat at 8:30am and one at 10am. After those 2 heats are finished, we are done for the day, no classes, we are closed. You are welcome to use your 24/7 access of course.


Monday

Version 1 (V1):

At 0:00:

-750m Row

At 6:00:

10-8-6-4-2

-Power Clean

-Front Squat

At 12:00:

30-20-10

-DB Snatch, alternating

-DB Single Arm Front Squat


Version 2 (V2):

At 0:00:

-750m Row

At 6:00:

10-8-6-4-2

-Tempo Deadlifts, 0:03 up and 0:03 down

-Double DB Box Stepups, knee height, reps are split between legs

At 12:00:

30-20-10

-DB Snatch, alternating

-DB Single Arm Front Squat


Tuesday

V1

Last Murph prep, so use this opportunity to practice:

-400m Run

Then,

10 Rounds of:

-5 Pullups

-10 Pushups

-15 Squats

Then,

-400m Run


V2

-400m Run

Then,

10 Rounds of

-0:05 Inverted Row Hold + 3-5 Inverted Rows

-15 Inverted Pushups, to build volume for pushups

-10 Banded Spanish Squats

Then,

-400m Run


Wednesday

V1 & V2

In 15:00:

-Find 3RM on Sumo Deadlift -OR- Use a tempo, 0:03 down and 0:03 up


Thursday

V1

Complete:

-50 Double Unders

-25 Push Press

-50 Double Unders

-50 Goblet Squats

-50 Double Unders

-75 Situps

-50 Double Unders

-50 Goblet Squats

-50 Double Unders

-25 Push Press

-50 Double Unders


V2

Complete:

-100 Single Unders

-25 Barbell Z-Press

-100 Single Unders

-50 Goblet Squats

-100 Single Unders

-75 Situps

-100 Single Unders

-50 Goblet Squats

-100 Single Unders

-25 Barbell Z-Press

-100 Single Unders


Friday

V1

Every 5:00 for 5 Rounds (25:00):

-8 Strict, Unbroken Pullups

-100ft Double KB Front Rack walk -OR- Zercher Carry

-400m Run


V2

Every 5:00 for 5 Rounds (25:00):

-6 TOUGH Ring Rows + 6 Easier Ring Rows

-100ft Double KB Front Rack walk -OR- Zercher Carry

-400m Run


Saturday

Every 2:30 for 5 Sets (12:30):

-4 Power Cleans, singles


15:00 AMRAP:

Partner 1:

-15/12 Calorie Bike

Partner 2:

-Walking Lunges

Partner 3:

-Toes to Bar

*partners switch after partner 1 finishes the bike


Nothing more patriotic than this pic right here.

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