Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up F: 4 Rounds of 3 Deadlifts, 3 Hang Power Cleans, 3 Front Squats, 3 Press, 3 Push Press, 3 Push Jerk (10 min)
LI: work up to a moderate set of 3 and complete 3x3 at that weight
3. 🤸♀️⛵“Dizzy Boat”⛵🤸♀️
(large classes half start on HSPUs/Half on Rower)
LIII: as Rx’d
LII: Sub Box pike press, down dog press or DB Press as needed.
* On Memorial Day, we do “Murph” in appreciation for those who have served or are currently serving in the military.
“Murph” Run one mile 100 Pull-ups 200 Push-ups 300 Squats Run one mile
This workout is for time. We partition the pull-ups, push-ups, and squats as desired. While some people prefer to take them on as an “Angie” style chipper, we recommend breaking the work up into 20 rounds of 5 pull-ups, 10 push-ups, 15 squats, or–if push-ups are a particular challenge for you–20 rounds of 5 pull-ups, 5 push-ups, 15 squats, and 5 more push-ups. If you’ve completed “Murph” before and wish to wear the traditional 20lbs weight vest, we have some available.
LII: Banded Pull-ups, ring rows, push-ups to box as appropriate. If you’ve never done “Murph” before, cut it in half: 800m run, 50 pull-ups, 100 push-ups, 150 squats, 800m run.
LI: four rounds of run 400m, 10 pull-ups, 10 push-ups, 20 squats.
If you would like to donate: our charities are the Michael P Murphy Scholarship and the Disposable Warriors Organization.