Monday 5/1/17

Warm Up

 Four Rounds
15 sec of jumping jacks 
15 sec of squats 
15 sec of mountain climbers 
15 sec of lunges 
Then 4 mins of Mobility 
Chest Opener, Hip Opener, Couch Stretch

Strength

 Every 2MOM x 16
 2 squat cleans @ 65% then 5 v-ups and 30 sec plank

WOD

10 Rounds for Time (12 min cap) 
12 medball cleans (20/14) 
6 HSPU

Saturday 4/29/17

TEAM WOD

Partner WOD

400m Run

26 HR Push ups

400m Run

26 KBS (45/30)

400m Run

26 Sit ups

400m Run

26 Burpees

400m Run

26 Squats

400m Run

Announcement: Tomorrow is the last day to order a "Murph" shirt!  

This is your last opportunity.

Friday 4/28/17

Warm Up

Run 200m
 5 dips
 10 lunges
 20 DU’s 
Calf stretch

Strength

E2MOM x 6 mins

Push Press @ 65% 

between sets barbell roll out 3 x 5

WOD

5 Rounds

5 Power Cleans (135/95)

10 box jumps

Cash Out

Bear crawl x2 lengths of gym

crab walk x2 lengths of gym

Thursday 4/27/17

Warm Up

Partner Wallball warm up
Toss over rig with squat
 Chest pass, sit ups, over/under, wallballs

WOD

"Cindy" or "Mary" - 20 mins

"Cindy" - 5 pull ups, 10 push ups, 15 squats

"Mary" - 5 HSPU, 10 pistols, 15 pull ups

SKILL

3 x 200m Runs/Rows

Wednesday 4/26/17

Warm Up

GAME!

Strength

Deadlift 

6 x 6 @ 65%

WOD

 OHS (95/65) - AMRAP in 3 mins

Burpees - AMRAP in 4 mins

SDLPH - AMRAP in 5 mins

Rest 2 mins between each set 

Tuesday 4/25/17

Warm Up

High Knees

 Butt kickers 

Lunge twist

 Inchworm

 Jumping jacks

 Mountain climbers

WOD

3 Rounds for Time:

10 T2B

20 cal Row

10 Ring Rows 

20 cal Row

10 Snatches (75/45)

20 cal Row

SKILL

GOAT and Mobility 

Monday 4/24/17

Warm Up

3 Rounds

12 OHS (PVC or unweighted bar)

5 push ups

5 pull ups

10 KBS

20 sec rocking hollow rock

Strength

Back Squat 
4 x 6 @ 65%

WOD

10 min AMRAP

12 Thrusters (135/95)

20 DU's

Cash Out

3 sets of 15 sec L-sit holds

Saturday 4/22/17

TEAM WOD

"1500" - 10 Rounds

100 singles
10 burpees
10 sit ups
10 push ups
10 squats
10 pull ups



* Have you ordered your "Murph" shirt online yet? You only have until 4/30 to do so. Link is posted on Athletes page. NO orders will be taken at the gym.

Friday 4/21/17

Warm Up

5 squats
5 pull ups
30 singles
Row 250m/Run 200m

WOD

"Rip it for Rup" 

For Time:

55 Double Unders

then-

1-2-3-4-5-6-7-8-9-10 Reps of:

Deadlifts (225/155 lbs)

Over-the-Bar Burpees

then-

 55 Double Unders

Stamina

EMOM x 14 mins

Even: Sled Push (Down and Back) AHAP

Odd: Farmer Carry (AHAP, Down and Back)

Thursday 4/20/17

Warm Up

Bergner
5 strict press
10 hanging knee raises
5 Burpees
10 lunges

Strength

20 mins to find 1 rep max Snatch
OR any missed max

WOD

5 Rounds

7 Ring Dips

10 Squat jumps

200m Run/Row

Cash out: 3x60 sec plank hold (use plate for extra challenge)

Wednesday 4/19/17

Warm Up

Good mornings
Push ups
Reverse Lunge
Squat therapy

WOD

5 rounds for time:

3 Bar MU's (3 pull ups & 3 dips- sub)

6 Pistols

9 KBS (70/45)

5 min rest (set up for 2nd part)

3 Rounds for time:

3 hang Cleans (115/95)

10 Wallballs (20/14)

Cash out

EMOM x 8 mins
Even: Singles
Odd: Mountain climbers

Tuesday 4/18/17

Warm Up

Arm circles

 Strict press

 Ring rows 

Jump rope (singles/DU)

Kip Swing

WOD 
30 shoulder to overhead (115/75)

*10 air squat penalty every time the bar is dropped

WOD 

Buy in: 30/20 cals on rower, then -

5 Rounds for time:

10 TTB

10 Push ups

10 Front Squats (135/95)

Monday 4/17/17

                                              Warm Up

400m Run
Broad Jump
Push ups
Squats

WOD

With a 15 min running clock:

Burpees
Goblet Squats (55/35)
KBS
Box Jump overs (24/20)
1 min rest between rounds

This is a Fight Gone Bad style workout (1 min max reps at each station). Clock will remain running as you switch between stations, no rest between movements, rest at end of round.

Skill

2x's max rep pull ups with 5 second negative
Rest 2 mins between sets 

Saturday 4/15/17

TEAM WOD

10 Rounds

20 Double unders
10 Lunges with DB (50/35)
10 Burpees
10 Box Jumps (20/14)
10 Russian twists with DB
10 DB Push Press

*Partners must alternate movements, completing all reps before moving 
onto next movement.


Announcement: Easter Egg Hunt for kids 4-11 begins at 10:30 a.m. 

Friday 4/14/17

Warm Up

Dumbbell press
Ring Rows
Walking Lunges
Cherry Pickers
Calf Stretch

Strength

20 mins to find 1 RM

OHS (Overhead Squat)

WOD

5 Rounds

7 HSPU (Strict = RX)

7 pull ups (weighted = RX - 45/25)

21 DU's

Cash out: 3x60 sec Plank Holds (add weight for extra challenge)

Join us Saturday morning at 10:30 a.m. for our 2nd annual Kids Easter Egg Hunt!

Thursday 4/13/17

Warm Up

"Tabata"

Squats

 Burpees

 Single jump rope

Skill/Endurance

Mile Run for time

WOD

EMOM x 10 mins

3 power cleans @ 70% of 1RM and 10 wallballs

Wednesday 4/12/17

Warm Up

Outside warm up - 

Sprints, cherry pickers, grapevine, butt kickers, high knees, etc.

Skill/Strength

3 Rounds

10 DB or KB weighted step ups

10 push ups

WOD

3 Rounds for Time:

15 power snatch (75/45)

15 front squats

(Courtesy of Icon Athlete)

Tuesday 4/11/17

                                              Warm Up

Junkyard dog
 Mountain climbers
 Banded squats
 2 wall walks

Strength

Back Squat, 1RM
20 mins 

WOD

3 Rounds for time:

3 Tire flips

20 front rack lunges with DB's

10 TTB 

40 DU's

Monday 4/10/17

Warm Up

200m Run, arm circles, ring rows,
-then' "Burpee Ball Pass"
Shoulder Mobility 

Strength

20 mins to find 1 RM
Push Press

WOD

4 Rounds for Time

5 Shoulder to Overhead (115/75)

10 Deadlift

5 Cleans

Saturday 4/8/17

TEAM WOD

In teams of 2

30 KBS (55/35)

Partner holds plank

30 pull ups

Partner does squat hold

20 KB Presses (10 each side)

Partner holds plank

20 Burpees

Partner does squat hold

10 pistols

Partner holds plank

*Both Athletes complete all reps of each task

Awards Ceremony and Celebration will be held at 11 a.m. today! 

Hope to see all teams there.

Friday 4/7/17

Warm Up

Dumbbell thrusters
Ring Rows
200m Run/Row
10 OH walking lunges with plate

Strength

20 mins to find 1 RM
Clean and Jerk

WOD

8 min AMRAP
20 wallballs (20/14)
10 box jumps 
5 push ups

Thursday 4/6/17

Warm Up

30 sec Hollow rock hold
Pull ups or chin ups with 2 sec hold at top
KB Swings
Goblet squats

WOD

"Time for a Chipper"
40 Double unders
20 Knees to Elbows
40 walking lunges
20 push ups
40 sit ups
20 medball cleans 20/14
40 mountain climbers
20 superman

Mobility
Foam roll hamstrings and calves

*Reminder: Awards Ceremony for Open 2017 will be this Saturday at 11 a.m.

Wednesday 4/5/17

Warm Up

Good mornings
Push ups
Squat therapy
Reverse Lunge

Strength

20 mins to find 1 RM
Deadlift

WOD

6 min AMRAP
5 HSPU
10 Squats
5 Burpees

Tuesday 4/4/17

Warm Up

Dumbbell press
Ring Rows
Walking Lunges
Cherry Pickers
Calf Stretch

WOD

"Helen"
3 Rounds for Time
400m Run
21 KBS (55/35)
12 pull ups

Stamina

Sled Push 
3 x down and back 

Monday 4/3/17

Warm Up

5 push ups
5 pull ups
10 OHS
Run 200m

Strength

Front Squat - Find 1 RM
20 mins.

WOD

2 mins MAX Effort Wallballs
Rest 2 mins
2 mins MAX Effort Ring Dips
Rest 2 mins
2 mins MAX Effort Double Unders