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Murph 8:00 am, 9:15 am

Let's Do it!



Pool Hopping (No Measure)

25min EMOM - 30sec Assault Bike - 5 Deadlift 185/125 - 20 Sit-Up - 10 Box Jump 24/20 - Rest Fitness: KB(2) Deadlift Step Ups RX+: 225/155



Bench Press Week 4 of 5 Set 1-2: 5 Reps at 75-80% Set 3-4: 4 Reps at 80-85% Set 5-6: 3 Reps at 85-90% 3 Working weights Inching our way towards the end of the cycle, let's see how some heavy 3's feel this week.

Sleeves Are Overrated (No Measure) Super Set RD 1: 16/16 RD 2: 14/14 RD 3: 12/12 RD 4: 10/10 RD 5: 8/8 DB Bent Over Rows Paloff Press *12-15 Barbell Bicep Curls after each set Rest 90sec after each round This workout is not for time but you should be moving from one movement to the next until it's time to rest.



3 Dollar Bills

(3 Rounds for calories) Every 5min starting at 3-2-1-GO Complete a 400m Run In the remaining time complete Max Calories on the Ski, Bike, and Rower. Alternate to a different machine every round.



Overhead Squat (From the floor) Every 90sec x 7 4 OHS Start at a light to moderate weight. Fitness: Front Squat

Junk Mail (AMRAP - Rounds and Reps) 8min AMRAP 1 Rope Climb 5 Squat Snatch 95/65 35 Double Under Fitness: 6 Pull-Up/Ring Row 12 Alt DB Snatch 60 Jump Rope RX+: 135/95


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