5/26/2025 - 6/1/2025

ANNOUNCMENTS

1) Monday Murph Workout

• Memorial Day Murph: 9am on Monday May 26

• PLEASE Register on Pike 13 (ignore class cap)

  • ANY scaling or variation of Murph is welcome! (more details below)

2) Sunday Specialty Class is ROW Technique this week

• We do not take much time in class to go over Row Technique. This will be a great lesson for many people who never have been officially taught row tech.

3) Upcoming Gym Events: BOTH JULY 12th!

• Go Be Great Charity Workout at the gym

• 11th Anniversary Pool Party over Jax's that afternoon

MONDAY

MURPH - Just 9am Class Today

60min Time Cap

1 Mile Run

100 Pullups

200 Push Ups

300 Air Squats

1 Mile Run

Muprh is a big, sometimes scary, workout. It is done on Memorial Day Weekend to honor our Armed Service Members. While it is great to challenge yourself, this workout is more about pushing yourself while having fun.

ANY version of Murph that makes you finish under the 60min time cap is acceptable and encouraged today.

Some Ideas

-Partner or Group Murph

-Half or Reduced Rep Murph

-Scaling movements in any way you see fit.

-Changing the workout into rounds instead of straight through.

Don't be intimidated, show up, workout, move well, and have fun!

TUESDAY

A) 6 Sets

10 Assisted SL KB RDL

R60s

+

B) E3MOM x 10 Sets

8 Sandbag Over Shoulder

12 Strict Press

15 Suitcases

WEDNESDAY

A) For Time

50 Situp

50 Ring Row

50 DU

200m Farmers Carry

40 Situp

40 Ring Row

40 DU

200m Farmers Carry

30 Situp

30 Ring Row

30 DU

200m Farmers Carry

20 Situps

20 Ring Row

20 DU

200m Farmers Carry

10 Situps

10 Ring Rows

10 DU

200m Farmers Carry

THURSDAY

A) Every 7min for 21min

12 Chin Ups

16 Heavy Db Curls

20 Banded Curls

Echo Bike ~12/9 cal per min in Time Remaining

+

B) Every 7min for 21min

12 Bodyweight Tricep Extensions

16 KB Skull Crushers

10 Dips

Row ~14/10cals in Time Remaining

FRIDAY

5 Rounds

6 Snatch Grip RDL

6 Hi Hang Power Snatch

25 RKBS

20/15 cal Echo

~R3min

*Snatch Grip RDL and HH PSna are unbroken.

SATURDAY

8am STRENGTH

A) 7 Sets in 20min

Build to 3RM Bench Press*

*20sec Banded B-Skip bwn each building set

+

B) E90s x 18min

Set 1: 1.1 Power Cleans

Set 2: 20sec Banded Static Sprint

9am CONDITIONING

Group of 4*

100 Box Jumps

100 Cal Row

1 Mile Run (4x400m)0

100 Burpees

*1 Team Member Working on Reps

2 Resting

1 Partner Zercher Sandbag Hold in order for work to be done.

SUNDAY SPECIALTY CLASS

This Sunday Jun 1st: Rowing Tech and Conditioning w/ Rachel

Upcoming Sunday Specialty Class Schedule

TBA