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 5/22/17
1.
Chewbacca
For Time:
1,000 Meter Row
50 Wall Ball Shots 20/14
40 Box Jumps 24/20
30 Push-Ups
40 AKBS 53/35
50 Med Ball Cleans 20/14
1,000 Meter Run
*Compare to 11/21/16
Tuesday 5/23/17
1.
Push Press 3-3-3-3-3-3-3
2.
EMOM x 12
Minute 1- 15/12 Calorie Row
Minute 2- 15 Burpees
Minute 3- 18 Air Squats
Wednesday 5/24/17
1.
Front Squat, Heavy Double- 5 sec pause at bottom
2.
For Time:
21-15-9
Front Squat 95/65
50-35-20
Double-Unders
Thursday 5/25/17
1.
Handstand Walk/Hold Practice
2.
As many rounds & reps as possible in 18 minutes of:
400 Meter Run
2 Rope Climbs
Friday 5/26/17
1.
Power Snatch 2-2-2-2-2-2-2
2.
The Jerk Snatcher
For Time:
20 Clean & Jerks
20 Power Snatch
Rx = 135/95
*Compare to 11/25/16
Saturday 5/27/17
1.
10 Rounds for Time of:
8 Toes-to-Bar
8 Thrusters 95/65
8 Strict Pull/Chin-Ups (4/4)
8 Ring Dips
8 Alternating DB Power Snatch 50/35
Sunday 5/28/17
1.
As many Rounds & Reps as possible in 8 minutes of:
15 RKBS 70/53
15 Burpees
rest 3 minutes
As many Calories as possible in 5 minutes, row at 24-26 spm
rest 3 minutes
As many Rounds & Reps as possible in 8 minutes of:
15 RKBS 70/53
15 Burpees
Competitors Class
Barbell Complex
Snatch Balance + Hang Power Snatch + OHS
Gymnastics Skills
**ALERT** If you are unable to perform these skills as prescribed, you need to attend class and learn to DOMINATE the progressions as you move closer to mastery. For example, Pike Shoulder Taps and Banded Ring MUs will be covered along with other steps in the process.
200m HS Walk for time
*Scale 150 Shoulder Taps
30 Ring or Bar MUs for time
*Scale will be provided
Mid-line Work
50 Weighted Triangle Press (5 reps at a time)
*Increasing weight every 10 reps