2024-05-27

Thanks for everyone that came out for Memorial Day Murph! It was an awesome time and a great workout. Extra thanks to everyone who brought food/drink for the post-Murph cookout.

Tuesday
Back Squat 3 x6
Front Squat 3×2
*alternate sets

Hammer Curl 3×10
Russian Twist 3×10

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Every 2min x 20mins

6 Power Clean + 9 Box Jump + 12 Wall Ball

Wednesday
Bench 3×6
HR Push Ups 3×10
*alternate sets

Tricep DB Kickbacks 3×12
Plank 3×60 sec

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10 Rounds
10/7 Bike cals
10 T2B

Thursday
Work to heavy Clean & Jerk
Then 5×1 @ 10% lighter than heavy

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2-4-6-8-10-8-6-4-2
Clean and Jerk (light – ~50% of heavy from above)
Bar Facing Burpees

Friday
Deadlift 3×6
Strict Pull Ups 3×3 (1L+1R =1)
*alternate sets

Mountain Climbers 3×30 sec
Leg Raise 3×30 sec

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21-18-15-12-9-6
Pullups
Goblet Squats
Situps