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:

Coaches choice

Workout Warmup:

Take 10 min to warm up each movement.

Workout:

Teams of 2:

AMRAP 7:

400 m run, both run

30 Back Squats (135/95)

30 Back Squats (155/105)

AMRAP Back Squats (185/125)

Rest 1 min, use to change weights

AMRAP 7:

400 m run

30 Bench Press (115/75)

30 Bench Press (135/95)

AMRAP Bench Press (155/105)

rest one minute, use to change weights

AMRAP 7:

400 m run

30 Deadlifts (185/125)

30 Deadlifts (205/135)

AMRAP Deadlifts (225/155)

Score is total reps at max weight