May 27, 2015




5x3 Weighted Pull Ups

Tabata L Sits

For Time:
3 Rounds
10 Overhead Squats 135/95#
50 Double Unders



May 26, 2015



30 Min AMRAP
5 Deadlifts 275/175#
13 Push Ups
9 Box Jumps 24/20"
*Alternate each round with a partner

May 25, 2015

Let's Get It!!!



5x2 Front Squat

20 Min EMOM
3 Power Cleans 185/115#
3 Front Squats
3 Jerks

Reminder! No evening classes only morning classes for Memorial Day Monday.



"Team Murph"
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

* in teams of 2 run mile together then split reps between each other then finish with mile together.
* 1 partner works at a time


May 21, 2015



4x10 Barbell Row 185/105#
4x8 Single Arm DB Or KB Row each arm
4x5-10 Wide Grip Strict Pull Ups
*20 Min Time Cap


10 Min AMRAP
Max Strict Press 115/65#
*each time you drop bar perform 50 Double Unders

May 20, 2015

On Memorial Day Monday we will only have morning classes.

Partner workout
5 Rounds
10 Deadlifts 155/95#
10 Back Squats 155/95#
10 Barbell Lunges 155/95#
10 Box Jumps 24/20"
*One partner does a round while other partner rest.
*from ground

May 19, 2015




Bench Press 5x5
*Between Sets Do Max Reps of Ring Dips


Partner workout
For Time:
5 Rounds each
20 Toes To Bar
Row or Airdyne Max Calories

* Partner A Does toes to bar while partner B rows or airdyne's until partner A is done. Then switch.