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Wed 6.1.16

“Are you Preparing for a New Year’s Resolution or Are you Waiting for a New Year’s Resolution…. Totally different things. Strength: Deadlift, 80%, 3 reps every 30 seconds for 6 rounds The Grind: 15RFT RX 5 KBS (70/50) 3 HSPU (3" Deficit) 1 Deadlift (275/225) Scaled 5 RFT 15 KBS…

Tues 5.31.16

“Every time you are not practicing, someone else is” Strength: Push Jerk, 4x6, Every 2 Min WOD: 4RFT 30 ABMAT Sit Ups 2 Rope Climbs 20 S2O (115/75) 2 Rope Climbs 10 GTO (45/25 Plate) 2 Rope Climbs 25 min cap Shoutouts: Herly Bday Box News:  No Bootcamp June 25th…
2016

Memorial Day Murph -Mon 5.30.16, MDW

If  you choose to run instead of bike or row, take off your sneakers at the door. There will be a big blanket for sneakers. This will keep us nice and clean for everything inside. It may be smart to have outside sneakers and then change into indoor sneakers after…
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Sat 5.28.16

Rower/Bike G2O Handstand Hold/Plank Slam Ball Run Banded Lat Pull Down KBS ABMAT Overhead Plate Carry TRX Row TRX Mountain Climber 30:30 30:20 2x 20:20 2x Shoutouts: Alyssa, Justine 2 year anniversary, Kyle M Bday Box News: No Bootcamp June 25th Schedule/Event News: May 30, 2016: Post Murph BBQ  June 3,…
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Fri 5.27.16

“Winners find a way, losers find an excuse" Strength: Floor Press, 4x6, Every 90 Seconds WOD: EMOM Min 1: 20/15 Cal Row Min 2: 15 Hollow Rocks Min 3: 12 Alt DB Snatches (50/40) 7 rounds Shoutouts: Tomorrow: Alyssa, Justine 2 year anniversary, Kyle M Bday Box News:  No Bootcamp June…
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Thurs 5.26.16

“You will never be happy wishing for what you don’t have.  You will always be happy seeing the value in what you have.” Strength: Back Squat, 6×2, As Fast As Possible @90%, 8 Min Cap Repeat from 2.18.16 Just Move: 7RFT 7 HSPU (3" Def) 16 Alt Pistols (1 for…
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Wed 5.25.16

“If we listen to the voice, our lives lose their promise” Strength: Power Clean, 4x4, TNG, Find 4RM, Every 2 min WOD: For Time 400 Meter Run 21 Unbroken Pull Ups 21 Box Jumps (24/20) 400 Meter Run 18 Unbroken Pull Ups 18 Box Jumps 400 Meter Run 15 Unbroken…
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Tues 5.24.16

“If what you did in the past still looks big to you then you really haven’t done much in the present.” Strength: Bentover Row, 4x8, Every 75 seconds The Skill Sprint Test: 5-4-3-2-1 Rope Climb Double Unders 1ox (50,40,30,20,10) 6 min cap 2 heats (one heat rests while the other…
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Mon 5.23.16

“It’s better to be prepared for an opportunity that never presents itself rather than unprepared for one that does.” Deload Strength: Front Squats, 5x3, 85%, Every 90 Seconds Time to Grind: 15 Min AMRAP 12 Clusters (115/85) 15 KBS (70/55) 18 HRPU Away from the whiteboard: 4x8 DB Curls Time…
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Sat 5.21.16

  Sprints TRX SJ Dips OHL Push Ups G2O WC Bike Slam Ball Over Shoulder 30:30, 30:20, 30:20, 20:20 Shoutouts: Jake C, Kerri H Bday Box News: No Bootcamp June 25th Schedule/Event News: May 30, 2016: Post Murph BBQ  June 3, 2016: Bowling Challenge June 4, 2016: Run to Remember 5k…