UPCOMING EVENTS
-MEMORIAL DAY MURPH AT SRCF INVITE FRIENDS AND FAMILY TO JOIN US! USE PROMO CODE : MURPH2017 TO SIGN UP ON WODIFY BEFORE COMING IN ON MAY 29TH! LINK BELOW!
MONDAY MAY 29TH AT 0400, 0900
-ATLANTIC REGIONALS IN ATLANTA, JUNE 2-4
-WE ARE HOSTING A COMPETITION, SHOWDOWN AT THE SWAMP ON JUNE 17TH! SIGN UP TO COMPETE, SHOW UP TO SUPPORT!
Monday 5/15/17
1.
Front Squat
10-8-6-4-2
*Use heaviest load for each set
2.
For Time:
21-15-9
Shoulder-to-Overhead 115/80
Pull-Ups
Tuesday 5/16/17
1.A. Power Snatch 3-3-3-3-3-3-3
1B. Split Jerk 3-3-3-3-3-3-3
2.
For Quality:
50 GHD Sit-Ups
50 Russian KBS
Wednesday 5/17/17
1.
Bench Press, Heavy Triple
2.
Teams of 2
As many reps as possible in 16 minutes of:
100 Alternating DB Power Snatch 50/35
80 Calorie Row
60 Bar Facing Burpees
40 Muscle-Ups, Rings or Bar
*1 Athlete working at a time, switch whenever you like
Thursday 5/18/17
1.
3 Rounds of:
2 Minutes of Double-Unders
2 Minutes of Burpees
2 Minutes of Sit-Ups
2.
Couch Stretch
Pigeon Stretch
Banded Calf Stretch
:90 per side on all 3
Friday 5/19/17
1.
3 Rounds of:
45 sec Calorie Row
15 Rest
45 sec DB Push Press 50/35
15 sec Rest
2.
Back Squat, Heavy Single or new 1RM
Saturday 5/20/17
1.
Outcast
As many Rounds & Reps as possible in 16 Minutes of:
5 Power Clean 185/135
8 Chest-to-Bar Pull-Ups
30 Double-Unders
*Compare to 11/19/16
Sunday 5/21/17
1 PM and 3 PM Classes
EMOM x 30
Minute 1: Burpees
Minute 2: Rest
Minute 3: Parallette Pass Throughs
Minute 4: Rest
Minute 5: Russian Twist 20/14
Minute 6: Rest
Competitors Class
Crossfit Total 2
Find 1RM for:
Clean
Bench Press
Overhead Squat
*20 – 30 minutes per lift
Accessory Work (for quality not time)
50 medball GHD sit up 20/14lbs
50 strict pull ups
50 V-ups or Tuck Ups
50 HR push ups