Memorial Day Festivities
This Saturday, May 24th!! First heat of MURPH starts at 8:45am. Second heat at 9:15am. Third heat (if needed) will be at 9:45am! If you are coming Saturday, please sign up in the gym on the whiteboard!
After Murph, back at our house, Memorial Day COOKOUT starting at 3pm! Hope everyone can make it!
WORKOUT OF THE DAY
1. Strict Press: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed
2. 12 minute AMRAP of:
50′ KB OH Walking Lunges (15 each hand, one KB) 24/16kg
30 KB Snatches (15L/15R anyhow) 24/16kg
1. Tall Snatch: work to a 3rm
2. Strict Press: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed
3A. 3X10 Weighted Strict Pull-Ups, AHAP – rest 90 sec.
3B. 3X10 Weighted Sit-Ups, AHAP- rest 90 sec. (Put feet through heavy Dumbells and hold a third Dumbell to the top of your head)
12 minute AMRAP of:
50′ KB OH Walking Lunges (25′ each hand, one KB) 24/16kg
50 KB Snatches (25L/25R anyhow) 24/16kg