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Week of May 31st

This is the week, Murph is here.


Come hydrated, come fueled, come ready to cheer on and come ready to have a good time!


Monday

"Murph"

-1 Mile Run

-100 Pullups

-200 Pushups

-300 Squats

-1 Mile Run


Tuesday

V1

Every 4:00 for 5 Sets (20:00):

-4 Hang Power Cleans, all unbroken


V2

Every 4:00 for 5 Sets (20:00):

-10 Heavy Alt. Hang Power Snatch, 5 per arm

-10 Heavy KB Swings

-10 Banded Spanish Squats


Wednesday

V1

EMOTM for 15:00

Min 1: 7 Push Press

Min 2: Calorie Row

Min 3: Rest


V2

EMOTM for 15:00

Min 1: 4/4 DB Z-Press, alternating

Min 2: Calorie Ski if available or Calorie Row

Min 3: 0:30 Hollow Body Hold


Thursday

V1

3 Rounds For Time:

-10 Deadlifts

-200m Run w/MedBall

-80 Double Unders


V2

3 Rounds For Time:

-5 Deadlifts, pause just above the ground, pause at the knee, pause at the top

-15 No Pushup Burpees

-20 Box Step-ups, 10 each leg


Friday

V1 & V2

For Time:

-30/24 Calorie Bike, Row or Ski

-40 Burpees

-50 WallBalls

-40 Power Cleans/DB Power Cleans

-30 Calorie Bike, Row or Ski


V2

For Time:

-30/24 Calorie Bike, Row or Ski

-40 Burpees

-50 WallBalls

-40 Power Cleans

-30 Calorie Bike, Row or Ski


Saturday

Every 2:00 for 6 Sets (12:00):

-3 Bent Over Rows with a band


Complete with a partner:

30-20-10

-Synchro Box Jumps

-Synchro Toes to Bar


When you see your gym bestie from another class at Murph!

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