5/12/2025 - 5/18/2025
- Zach Morman
- May 11
- 2 min read
ANNOUNCMENTS
1) Memorial Day Schedule and Murph Workout
Memorial Day Murph: 9am on Monday May 26
No classes on Sunday May 25th or Monday May 25th
MONDAY
A) 20min EMOM
Min 1: Chin Up
Min 2: 12/10 Cal Echo
+
B) 20min EMOM
Min 1: 20 Air Squats
Min 2: 10 Neutral Grip Seal Row
TUESDAY
A) 10 Sets
30sec AMRAP Push Ups
1min or 5/side Elbow to Instep to Hamstring Stretch
+
B) 8min EMOM
Min 1: 8-10 Building DL
Min 2: 1- Superman to Prisoners
+
C) 6 Sets
6 Deadlifts
R~60s
10/side Farmers Arnold Press
R~60s
WEDNESDAY
A) Running Clock
Min 0-5
50/43 Cal Echo
or
60/50 Cal Row
Min 5-10
100 Alt Superman to prisoners
Jump Rope in Time Remaining
MIn 10-15
400m Run
Suitcases in Time Remaining
Min 15-20
50/43 Cal Echo
or
60/50 Cal Row
Min 20-25
4 Rounds
10 Burpee
10 T2B
Min 25-30
Max Time Under Tension: Any Plank
+
B) 400m SA KB FR Carry (~70/50)
*As unbroken as possible
THURSDAY
A) E4MOM x 4 sets ( 16min)
10-12 Incline HG DB Skull Crusher
10/side Side Lean Towards Lateral Raise
10 Reverse Grip Barbell Curl
+
B) 10min Pull Up EMOM
+
C) E3MOM x 6 Sets (18min)
8-12 Leaned Back Supinated DB Curl @ 30X1
8-12 Dips @Controlled Down Tempo and Explode Up
FRIDAY
A) Partner 1: 3min Straddle Stretch on wall
Partner 2: 90sec Pigeon Stretch per side
Switch
+
B) 6 Sets
300/250m Row
12 Hang Power Snatch
10 Burpee Over Bar
R2min
SATURDAY
8am STRENGTH and Speed
A) 12min EMOM
Min 1: 12/10 Cal Echo Sprint
Min 2: 40sec of Front to Back JJ
Min 3: 50m High Skip > 50m Building Sprint Back
+
B) Banded Partner Sprints
+
C) 6 Sets*
6 Building Bench Press
*60s Rest between sets 1,2,3
2min Rest between sets 4,5,6
+
D) Japanese Drop Set
Incline Bench press
9am CONDITIONING
A) Time Cap ~45min
800m Easy Run Together (5min Cap)
+
3 Rounds
20 Pullups (P2 Hanging)
40 Push Ups (P2 Forearm Plank)
60 Air Sqauts (P2 Wall Sit)
+
800m FAST Run (Split into 200m Intervals)
+
3 Rounds
20 Pullups (P2 Hanging)
40 Push Ups (P2 Forearm Plank)
60 Air Sqauts (P2 Wall Sit)
+
400m Partner Run AFAP
SUNDAY SPECIALTY CLASS
This Sunday May 18th: Snatch Lifting Sesh w/ Zach (any skill lvl)
Upcoming Sunday Specialty Class Schedule
May 25th: NO Sunday Class for Memorial Day Weekend (Murph Mon)
Jun 1st: Rowing Tech and Conditioning w/ Rachel
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