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Memorial Day Murph @ Home is Coming Up! And Happy Birthday Justin & Jamie!

May 19, 2020

BARBELL STRENGTH
Build to heavy for the day:
1 Power snatch + OH Squat
1 Snatch + OH Squat

BODYWEIGHT STRENGTH
4 times through:
7 Tempo Push ups
7 Tempo Strict press
7 Tempo bicep curl
*Tempo is 3-second descent, 3-second ascent

CONDITIONING
AMRAP 11 minutes
5 Lunge step-through *per leg
 
9 DB Push press
13 DB Deadlifts
Rest 2 minutes
Then, for time:
2 rounds:
20 Burpees
20 Sit ups

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Happy Birthday Bethany!

May 17, 2020

CONDITIONING
10 rounds:
5 Inverted push ups
10 Pull ups or bent over row
15 Deadlift
20 Lateral lunge steps
25 Plank shoulder taps
30 Double unders 

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Happy Birthday Molly, Kenny & Allie!

May 15, 2020

BARBELL STRENGTH
3-3-3-3-3 Front squat or Overhead squat

BODYWEIGHT STRENGTH
 
4 times through:
10 Bicep curl
10 Strict press
10 Bent over row

CONDITIONING
2 times through:
AMRAP 4 minutes
6 Hand-release push ups
12 Pistols or goblet squats
Rest 1 minute
AMRAP 4 minutes
6 Alt 1-arm DB Snatch
12 Mountain climbers
Rest 1 minute 

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Join us for Birthday Bingo Bash on 5/29! Happy Birthday Sanket!

May 14, 2020

BARBELL STRENGTH
7-7-7 Deadlift
*Stay at same weight for all 3 sets

BODYWEIGHT STRENGTH
4 times through 30-seconds at each
V-up flutter kicks
Side plank hold (L)
Plank shoulder taps
Side plank hold (R)

CONDITIONING
EMOM 18 minutes:
7 DB Thrusters + 7 Burpees
*Adjust reps as needed to be able to complete all reps all 18 rounds

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SHOP

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