Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Into- -Into- -Then- -Then- -Into- -Into- *CRX Weights: (115/85), (135/95), (155/105) ——————————————————————————————————– Cardio Option: For Time 30 – 20 – 10 -Then- -Then- 10 – 20… Read more »
WOD: Monday, April 17th, 2023 (Burpee Day 78)
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes) ——————————————————————————————————– Workout: 2 Intervals AMRAP x 2 Minutes -Rest :30s- AMRAP x 6 Minutes -Rest 2 Minutes and repeat- *CRX: 12 Alt Pistol Squats *Four Scores: ——————————————————————————————————– Cardio Option: 2 Intervals … Read more »
WOD: Sunday, April 16th, 2023 (Burpee Day 77)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -Then- -Then- *Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio Option: For Time -Then- -Then- ——————————————————————————————————– Core: 4 Rounds
WOD: Saturday, April 15th, 2023 (Burpee Day 76)
Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) *Front Squats come from the ground ——————————————————————————————————– Workout: AMRAP x 21 Minutes *Every 3 Minutes (not including 0:00) complete: *Score is total # of calories completed in 21 minutes *CRX:… Read more »
WOD: Friday, April 14th, 2023 (Burpee Day 75)
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes) ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds -In remaining time complete max reps of: *Two scores: *WORKOUT FLOW: Round 1- 200 Meter Run – 15 Hang Power Snatches – Max… Read more »
MURPH PREP 4 WEEK PROGRAM
It’s that time of year! Memorial Day Murph is coming up and we have you covered to make sure you are prepared for the volume of this brutal but heroic workout. Make sure you read the intent/focus for each session…. Read more »
MURPH PREP WEEK FOUR (FINAL WEEK)
Monday (Lower Body Focus) 20:00 Run – Every 5:00 Complete: *Our focus here is to hold as close of a pace to your Murph mile pace as possible. This is our shortest Monday session of all 4 so really push… Read more »
MURPH PREP WEEK THREE
Monday (Lower Body Focus) 25:00 Run – Every 5:00 Complete: *Our focus here is to start getting closer to the mile pace that you plan on holding during Murph. This should be the most intense running session that we’ve hit…. Read more »
MURPH PREP WEEK TWO
Monday (Lower Body Focus) 30:00 Run – Every 5:00 Complete: *Our focus for this session is to continue to build on last week’s lower body endurance work. Goal here is to run a bit faster than last week since the… Read more »
MURPH PREP WEEK ONE
Monday (Lower Body Focus) 35:00 Run – Every 5:00 Complete: *Our focus for this session is to train and build lung/leg capacity. Focus on moving at a pace on the run that allows you to keep your breathing under control… Read more »
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