*NO REGULAR CLASSES*
**We will be CLOSED Monday, July 4th**
It’s Murph Day!!
Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
A. 20:00 EMOM
Min 1 – 6 High Pulls / arm by feel
Min 2 – 50 M Waiters Walk Right Arm
Min 3 – 50 M Waiters Walk Left Arm
Min 4 – :20 Nose to Wall HS Hold
Min 5 – :20 Pull-up Bar Hang
B. 4 Rounds
:30 Double Unders
:30 Rest
:30 Lateral Slide
:30 Rest
:30 Reverse Lunge
:30 Rest
:30 Single Arm Suitcase DL @ 24/20
(Change arms each round)
Join us Saturday for Murph Day 2016!
A. 10:00 E202
5 Negative Pull-ups
*Jump so chin is above the bar, and lower yourself for :03.
*add weight between ankles if negatives aren’t challenging
B. 18:00 EMOM
Min 1: 16 Step-ups @ 24/20 Total
Min 2: 12 Shoulder to Overhead @ 115 / 75
Min 3: 8 Toes to Bar
*Exercises must be finished under :40. Record completed round under :40.
C. DB Curls x8-12×3
“Life’s most persistent and urgent question is, ‘What are you doing for others?'” -Martin Luther King, Jr.
A. 16:00 E2O2
Sets 1 – 6: Build to 5 RM Hip Clean
Set 7: 5 Hip Cleans @ 95% of 5 RM
Set 8: 5 Hip Cleans @ 90% of 5 RM
B. In 10:00 build to 1 RM Front Squat
Then. . .
9:00 E3O3
Tempo Front Squat x 3 reps @ 42X1
Rest as needed
*Perform Front Squats @ 65-75% of today heavy Squat
C. 9:00 EMOM
Min 1- 6-8 Partner Glute Ham Raises
Min 2- 15 Band Pull Throughs
Min 3- 20 Banded Good Morning
“Work hard for what you want because it won’t come to you without a fight. You have to be strong and courageous and know that you can do anything you put your mind to. If somebody puts you down or criticizes you, just keep on believing in yourself and turn it into something positive.” – Leah LaBelle
A. 16:00 EMOM
Min 1 – 6 Single Arm Press / arm @ 8 RM
Min 2 – Rest
Min 3 – 50 M Farmers Walk @ by feel
Min 4- Rest
B. 5 Rounds
In 2:00 or Less
10 Burpees
10 Russian KBS @ 24/20
C. 3 Rounds
10 Shoulder Tap
:30 Hollow Hold
“Give a man health and a course to steer, and he’ll never stop to trouble about whether he’s happy or not.” -George Bernard Shaw
A. 15:00 E:90 0 :90
2 Back Squats w/ :02 Pause x 10 sets
Sets 1-5: build to 80%
Sets 6-10: @ 80%
B. 6:00 E202
8-12 Strict Pull-ups x 3 sets
C. 800 M Run
100 Double Unders
15 Horz. Ring Rows
400 M Run
80 Double Unders
10 Horz. Ring Rows
200 M Run
60 Double Unders
5 Horz. Ring Rows
*15:00 Cap
*Time recorded
“A friend is someone who gives you total freedom to be yourself.” – Jim Morrison
A. Test 6
“Team Barbell Cindy”
20:00 AMRAP
5 Hang Power Cleans
10 Push Press
15 Front Squats
M: 115 W: 75 lb
*Partners Alternate each round
*Each partner will complete full rounds before switching
*Total Rounds completed recorded
B.Test 7
1 Mile Time Trial
One week until Murph Day!
Event Details
Make up / Active Recovery
A. 8 RM Single Arm Press / arm in 10:00
B. 8 RM Single Arm High Pull / arm in 10:00
C. 3 Rounds
5/arm Single Arm KB Swings
10/arm Suitcase DLs
10 PVC/Bar No Hip Muscle Snatch
400 M Run
Good luck to everyone competing in the ATX Throwdown this weekend! We’re rooting for you!
Test 5
“Every Second Counts”
5 Rounds
5 Deadlifts @ 225 / 135
10 Burpees
*12:00 Time Cap
*Time or reps recorded
**LAST DAY TO PLACE ORDERS FOR MURPH SHIRTS!! (10:00pm cutoff)**
Register Here
Test 3
Build to a 1 RM Squat Clean in 20:00
*Weight recorded
B. 12:00 E303
Tempo Front Squat x3x4 @ 42X1 by feel
(:04 down, :02 in bottom)
Test 4
Max Unbroken Strict Pull-ups (Overhand grip) 10:00 3 attempts
*reps recorded
Hello from Nicole and Leah! They are reppin’ the Push-Up Man in Budapest!
