Saturday – 052717

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If this doesn’t give you chills, I don’t know what will.  Watch this and learn something about Lt. Michael Murphy and why there is a Hero workout named in his honor.

Remember, there are no classes Monday, enjoy your Memorial Day.  However, there will be an open gym for those interested, stay tuned to the Facebook member group for a time.  Have fun, be safe, and always keep it in the back of your head why we have this holiday.

Workout of the Day
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post your scores to the Whiteboard.

Friday – 052617

Christina a.k.a. Tiny captured by her boyfriend Valentz also known as @snappy_patchy on Instagram during single arm kettlebell thrusters. If you are liking some of the blog pictures recently, let Valentz know!

REMEMBER!!  Murph is tomorrow (Saturday) at 9:30!  There will be an open gym on Monday, but time is TBD!  I am out of town all weekend so Coach Big D is going to be on his own getting Murph going, so make sure you cooperate as best you can and please don’t be late!  I’ve had some new people ask me if I think it’s ok they come in and do Murph and the answer is YES.  Murph, like every other workout can and will be scaled for you.  However, even in its scaled form, this will probably be the most challenging workout you have done.  PLEASE make sure you eat about 2 hours before and drink plenty of water, it is supposed to be HOT.  

Warm-up/Injury Prevention
400 meter run, then 3 rounds NOT for time:
10 one arm high pulls with kettlebell
10 weighted hip extensions at tempo (explode up, take 4 seconds to lower yourself)
8 inch worm push-ups

Hold pigeon pose for 3 minutes on each leg.

Workout of the Day
21-15-9
Lateral bar burpees
Deadlifts (135/93)
Hang power cleans
Push jerks

This needs to be short and sweet.  That means a light barbell!  This workout is capped at 14 minutes.

Post your scores to the Whiteboard.

Thursday – 052517

Firefighter Sean I.

EMOM
EMOM for 18 minutes:
In the 1st minute, perform 3 clean pulls with 110% of your 1RM clean.
In the 2nd minute, perform AMRAP of strict handstand push-ups.
In the 3rd minute, rest.

Your score here will be total strict HSPU completed.  If you can’t do strict HSPU or have a poor range of motion, you will practice eccentric or “negative” reps.  Kick up and lower yourself down as slowly as possible.  Shoot to get around 5 repetitions every round.  No dumbbell presses today unless you are unable to kick-up onto your hands.

Workout of the Day
AMRAP in 16 minutes of
200 meter run
20 sit-ups
10 snatches (95/63)

If you run out of time to complete another 200 meter run, stay in the gym and build your score doing snatches.  If you aren’t good at sit-ups, you may want to consider scaling the amount down as not to cause too much of a slow down.  You should be looking at doing every set of 20 non stop even at your most fatigued.  Same goes for the snatches, that should be a weight you can manage when your fresh for 10 touch and go reps.

Post your scores to the Whiteboard.

Wednesday – 052417

Rachael and her “Cardio is hardio” shirt. She’s got some great ones!

Memorial Day is coming up, you know what that means!  As we have done in the past, we will be doing “Memorial Day Murph” on Saturday this year to leave Monday open for some fun in the sun or however you plan on celebrating the day off.  So, plan on hitting up Murph at 9:30 this Saturday and we will more than likely have an open gym on Monday.  See you all Saturday and be ready!

Injury Prevention
Accumulate 3 minutes of a side plank hold on each side (use weight if possible)
Perform 4 sets of 10 reps of a one arm dumbbell or kettlbell row on a bench. Go AHAP.

Hold a couch stretch on each leg for 3 minutes.

Workout of the Day
Make up a workout you missed or

How far can you row in 30 minutes?

Post your scores to the Whiteboard.

Tuesday – 052317

Cody PR’ing his deadlift last week at 385 lbs. Please ignore the giant pink Gorilla in the room. . .

Skill/Stamina
5 rounds:
In 90 seconds,
Perform 20 wall-balls at a challenging but unbroken weight.
AMRAP double-unders in remaining time.
Rest 90 seconds

Score will be wall ball weight used, and how many double-unders done.  If you can’t do double-unders, you will do lateral hops over the barbell similar to what we did last week as the scale.

Workout of the Day
AMRAP in 12 minutes:
10 back squats (185/133)
10 ring dips

If you can’t do ring dips, you will do ring push-ups instead.

Post your scores to the Whiteboard.