May 29th - June 3rd, 2023
MONDAY MEMORIAL DAY MURPH MAY 29, 2023
Doors open 9am - MURPH at 10am - Pot Luck 11:30am
Warm up!
2:00 RUN!
2 Rounds for quality
2 Inch worms with short hold in seal pose and down dog
8 air squats
8 push ups
8 arch/hollow swings
STRENGTH & METABOLIC CONDITIONING :
For Time:
Run 1 mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 mile
partition pull-ups, push-ups & squats as desired
scaling options available
TUESDAY MAY 30, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
4/4 World’s greatest stretch
8 2 DB Deadlifts - increase weight each round
4/4 Single Arm DB high pull
8 Dead bugs
Then: 1:00 quadruped wrist stretch
STRENGTH : 15 minutes to establish a 5 rep. single dumbbell Clean & Jerk each side.
METABOLIC CONDITIONING :
With a running clock, every minute perform 1 deadlift and add weight. Women increase by 10 lb, men increase by 20 lb after each successful lift.
Start with 50% 0f your 1RM and deadlift for as long as possible.
CASH OUT (optional)
6:00 EMOM
1) :30-:45 V-ups
2) :30-:45 superman raises
3) :30-:45 hollow holds
WEDNESDAY “Mash-Up” MAY 31, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 PVC Pass through
10 Hips down push ups
10 Box or bench dips - or if doing Muscle ups 10 ring dips
10 Barbell overhead squats
Then:
Burgener Warm up
Build to your Squat snatch weight
METABOLIC CONDITIONING :
AMRAP 9 minutes of:
75 Single-unders
7 Squat Snatches, 60% 1RM (scale OHS or Front Squats)
EMOM 9 minutes of:
Min 1: 20/15 Calories, rowing
Min 2: 15 Burpees
AMRAP 9 minutes of:
5 Ring Dips, strict
10 Dumbbell Push Press, 50's/35's
*Rest 4 minutes between workouts.
TEAM THURSDAY JUNE 1, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 Sampson stretches
8 barbell strict press
8 alternating step ups
8 barbell front squats
Then: :30 scorpion stretch each side
TEAM STRENGTH : 15 minutes to establish a 3 rep. Strict Press (refer to May 22)
TEAM METABOLIC CONDITIONING :
For time - Teams of 3
1500m Row (250m at a time, rotate)
80 Wall balls
60 Wall ball step ups (holding ball)
30 Burpee pull ups or Burpee ring rows
—One Partner Works at a time
—One Partner holds a wall sit!
—One Partner rests
— Break up movements other than row as desired
*If there is a team of 2, reduce Row to 1000m, no wall sit (but same amount of reps of everything else!)
CASH OUT (Optional)
Tabata Sit ups
FRIDAY JUNE 2, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
4/4 World’s greatest stretch
8 PVC pass throughs
8 PVC Overhead squats
8 Glute bridges
Then:
Handstand push up progression!
5-10 reps Pike press
5-10 reps box HSPU
3-5 HSPU - work on increasing your range of motion (aka fewer abmats)
STRENGTH : 5 set / 5 rep. per leg single KB Romanian Deadlift for balance and range of motion.
METABOLIC CONDITIONING :
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 overhead squats
6 handstand push-ups
3 overhead squats
9 handstand push-ups
3 overhead squats
12 handstand push-ups
3 overhead squats
15 handstand push-ups
3 overhead squats
18 handstand push-ups
3 overhead squats
21 handstand push-ups
3 overhead squats
OHS @ 60% (or whatever MURPH left you with) continue with quality HSPU as long as possible. from there either continue with the quality HSPU number or switch to push-ups and continue increasing the reps.
SATURDAY JUNE 3, 2023 8 - 10am
OPEN GYM