Friday 5.27.2016

*Reminder: This Saturday we will be holding one class only, at 9am.  Monday (Memorial Day), is also one class at 9am, for our 4th Annual Memorial Day Murph Workout.  We hope to see you all there!

"FITNESS"

A. Three sets of:Deadlift x 6-8 reps @ 2011Rest 60 secondsBottom's Up Kettlebell Carry x 100 ft/armRest 60 secondsAlternating Lateral Lunges x 12-16 repsRest 60 secondsB. Complete as many rounds and reps as possible in 10 minutes of:10 Front Squats (95/65 lbs)10 Shoulder to Overhead (95/65 lbs)100 Meter Run

"PERFORMANCE"

A. Take 15 minutes to build to a heavy single in the following complex:Power Clean + Jerk + Hang Clean + Jerk*The bar cannot touch the ground once the complex has begun.B. Complete as many rounds and reps as possible in 10 minutes of:1 Power Clean (185/125 lbs)1 Front Squat (185/125 lbs)1 Shoulder to Overhead (185/125 lbs)2 Power Cleans2 Front Squats2 Shoulder to Overhead3 Power Cleans3 Front Squats3 Shoulder to Overhead…and so on.

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

40 Minute Row @ 70%*Every 5 minutes, complete:15 Hollow Rocks15 Arch Rocks2 Turkish Get Ups each arm (moderate weight)