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.