2023-05-29
We want to express our sincerest gratitude to everyone who participated in Murph on Memorial Day. Thank you for joining...
We want to express our sincerest gratitude to everyone who participated in Murph on Memorial Day. Thank you for joining...
This Memorial Day, we will once again be taking on the hero workout called Murph and invite you to join...
Last week I discussed using the Velocity Diet as a short-term, aggressive approach to fat loss. It typically involves consuming...
Last week I was discussing the idea of diving into summer using the Velocity Diet. This diet is designed to...
Monday (Squat) Snatch 4×2 @ 65% 3×2 @ 70% 2×2 @ 75% 1×2 @ 80 % — 4 rounds Run...
Mon 3 Sets 8 Front/Back Squat (same weight as last week or slightly heavier is able) 20-30sec L-Hang Sit (modify...
Mon 3 Sets 7 Front/Back Squats (heavier than last week) 12 Barbell Sit-ups — EMOM x 4 Rds Run 150m...
Mon 3 Sets 7 Front/Back Squats (heavier than last week) 12 Weighted hanging knee raises — 5 Rounds Every 3min:...
Mon 3 Sets 8 Front/Back Squats 12 Weighted hanging knee raises — Every 4min x 4rds Run 200m 12 T2B...
Monday 0-12: Heavy Deadlift (Double Overhand – no mixed grip) 12-24: 3xN Ring/Bar Dips; 3×1 Rope climb (legless if able)...
Monday Movement Prep2 Rounds90sec Row/Bike/Ski6 Inchworms8 lateral lunges…
Mon Movement Prep2 Rounds90sec Row/Bike/Ski6 Inchworms8 lateral lunges…