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Friday 5/24/2019

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:

2 rounds of

10 wall balls 14/10

10 ring rows

Workout Warmup:

Strict shoulder press

5x3@80 -85% on the 2 min

OR

5 rounds of 5 Devils Press on the two min.

Workout: Murph prep

Three rounds for time

4 rounds of Cindy. (5 pull ups+10 push ups+15 air squats

400 m run between each set of Cindy starting with run.(3 runs)

RX+ with a weighted vest. 20lb/14lb

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch x 1 rep

*Sets 1-2 = @ 75%
*Sets 3-4 = @ 80%
*Sets 5-6 = @ 85%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-6 = @ 80%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat with a 2 second pause at bottom x 2 reps

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%

E.
One set of:
Bearhug Sandbag Carry x 400 meters

Skill:

Ring MU practice

Max set in 3 min, rest 3 min and repeat.

Earlier Event: May 23
Thursday 5/23/2019
Later Event: May 25
Saturday 5/25/2019