Memorial Day schedule:

Classes will be held at 8am and 9:30. We will be doing Murph, not only to honor Michael Murphy but to honor all those that never came home fighting for their country.

Murph:

One mile run

100 pull ups

200 push ups

300 air squats

One mile run

RX+ with a weighted vest. 20/14lb

Partition reps as necessary.

Suggested rep scheme, 5-10-15 for 20 rounds

With a vest, 4-8-12 for 25 rounds

BBQ, Beer, Bloody Mary and Mimosa bar. I’ll bring brisket, beer and brats. Please bring stuff, burgers, hot dogs, chips, condiments etc.

Kids and friends welcome.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

6 min AMRAP

30 seconds of alternating burpees with partner, 30 seconds of rest for 6 rounds.

Workout and Endurance:

Three rounds for time

10 Strict shoulder presses 95/65

12 Barbell Bent Over rows 95/65

14 V-ups

18 Weighted Glute Bridges 95/65

https://www.youtube.com/watch?v=ylpfCk3i-0Y

100 Meter Double KB carry, one in waiters walk position other in suitcase position. Switch at 50 m. (2)24/(2)16kg

Rest 1:00 between rounds

Lift and Skill:

Make up a lift and skill you missed this week.