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