Murph For time: Run 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mi All the above in a 20lb vest or body armour. Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph. If necessary pull ups can be scaled to ring rows. In other words there will be a…
Strength Wendler Press Cycle Week 1 3 X 5 @ 65, 75, 85% Then B.K. You can have it your way as long as it’s constantly varied functional movements performed at relatively high intensity. Baseline For time: Row, 500 m 40 Air Squats 30 AbMat Sit-ups 20 Push-ups 10 Pull-ups Rest 5 mins Kelly or…
Strength
Wendler Deadlift Cycle Week 1
3 X 5 @ 65, 75, 85%
Then
150 6″ Target Burpees*
Run 1 Mile
*if you haven’t finished the burpees at 10 minutes start the run. Scales options are 75 burpees and 800m.
Buyout
4 x 10 Straight Leg GHD
4 x 5 Romanian Deadlift @ 70%
Strength/Skill
7X1 Paused Squat Snatch (3 count pause at knee) – work to a max single for the day, rest as needed. Not EMOM but 20 minute time cap
Then
3 rounds for time of:
Run 400M
21 American Kettlebell Swings 32/24kg
12 Bar Muscle-Ups
Swolestice Prep
3 x 1000m w/ 3 min rest
Strength Wendler Bench Press Cycle Week 4 3 X 5 @ 65, 75, 85% Then 21-15-9 of: Wall Balls 24/14# Target 12’/10’ Power Cleans 135/95# Buyout Bench Press 4 x 10 Lying Tricep Extensions 4 x 10 Extra Buyout Wallballs 4×10 Throw for max height. If you aren’t throwing WELL beyond the 12’ mark get…
Strength/Skill Every 2:00 for 10:00)- 2 Power Clean & Push Jerks* *Begin at 70% of 1RM Power Clean & Push Jerk and add weight each set until you can no longer complete 2 reps. When 2 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Press outs are misses. Set…
MURPH IS NEXT MONDAY AT 9AM. BRING YOUR FRIENDS, KIDS AND PARENTS. CHRIS CAKES WILL BE AT THE GYM WITH UNLIMITED PANCAKES, SAUSAGE AND TANG FOR $5. CYNTHIA IS ALSO PLANNING A KIDS MURPH AS WELL THIS WEEK ALSO STARTS THE FINAL PUSH FOR THE SUMMER SWOLESTICE ON JUNE 18TH Strength Wendler Squat Cycle Week…
SIGN UP FOR OUR MEMORIAL DAY MURPH HERE. BRING FRIENDS NO BRING ALL YOUR FRIENDS. This is a little less than a half Murph and it’s coming soon. Let’s get ready! With a partner complete the below. 4 Rounds of the following: 4x200m relay (you go, I go fashion until each have completed 400m) 24…
Wendler Deadlift Cycle Week 4
3 X 5 @ 40, 50, 60%
Then
4 rounds for time of:
4 muscle ups
5 Ground To Overheads, 115/85 lbs
25 Double Unders
Buyout
4 x 10 Straight Leg GHD
4 x 5 Romanian Deadlift @ 70%
Strength/Skill
Every 1 minutes for 10 minutes
3 power snatch @ 60%. Press outs are misses.
Then
4 rounds for time of:
Run 400m
7 Power Snatches 115/75#
7 OHS 115/75#
Rx+= 135/95
Swolestice Prep
3 x 1000m w/ 3 min rest
