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5/22/2023 - 5/28/2023

ANNOUNCMENTS


1) Memorial Day "Murph" Workout

- THIS Saturday May 27th at 8:30am

-Ignore class cap, BUT please STILL ENROLL in class


2) Memorial Day Holiday Schedule

-Saturday 5/27: 9:30am: Class Cancelled

-11am Sunday Skills (5/28): Class Cancelled

-ALL Classes Monday 5/29: Cancelled


Enjoy your holiday weekend and hope to see you at Murph


2)Upcoming Vickery Events/Dates

  • Saturday June 10th: Annual Go Be Great Charity Workout followed by the Jax Vickery Pool Party. FB Invite incoming.

 

MONDAY

A) E4MOM X 40min (10 Sets)

10 Strict Pullup

20 Push Ups

15 Back Squats

 

TUESDAY

5 Sets

A1) 8-15 Hip Bridges

No Rest

8/side Kick Stand RDLs

~R90s

+

B) 20min AMRAP

50/50m DB/KB Crossbody OH/FC Carry

15 Tall Kneeling LM Goblet Press

60/side Side Plank

 

WEDNESDAY

A) Every 10min x 4 Sets

Set 1

4 Rounds

200m Run

250/225m Row


Set 2

2 Rounds

500/450m Row

400m Run


Set 3 & 4

800m Run

1000m Row

 

THURSDAY

A) Emom x 12min

Min 1: 60sec Single Unders

Min 2: 10 Ring Face Pulls

Min 3: 20 Plank Up Downs

+

B) 12min Emom

Min 1: 1-2/arm TGU

Min 2: 15 Suitcases

Min 3: 8-10 DB OH Tricep Extension @3111

+

C) E2mom x 8sets

Min 0-2: 12 Supinated Db Curls @311

Min 2-4: 60sec Forearm Plank

 

FRIDAY

A) 10 Rounds with a Partner

20 T2b > T2R> Knee Raises

30 Hang Power Clean (135/95) > scale to db

40cal Row or Echo


*Split work evenly

 

SATURDAY

8:30am Class Only


Memorial Day Murph

1mile Run

100 Pullups

200 Push Ups

300 Airsquats

1mile RUn


We will be allowing ANY scaling or doing it in partners or groups. It is an intimidating workout, but as always we will

 

SUNDAY SPECIALITY CLASS


WE ARE CLOSED FOR SUNDAY AND MONDAY THIS MEMORIAL DAY WEEKEND.


This Sunday 5/28: Closed Memorial Day Weekend


Upcoming Sundays

TBA next week


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