Monday, July 22nd, 2019

Training Preview: Week 2/4
Tuesday: Bench Press + Running WOD
Wednesday: Partner Long WOD: “Humpday Hardio”
Friday: Snatching

Murph Hero Workout:
Sunday, July 28th. 4 Heats. 100 Spots! A fun and challenging workout scalable for all levels from beginner athletes to our most competitive! 

Learn the WHY, WHO and WHAT for our Annual Murph Hero WOD here!

A.
Front Squat + Back Squat
– 2 + 4 Reps
– Building X 10 minutes to a challenging working weight
– Re-rack between the FS and BS. Keep the rest between squats to a minimum
– Goal is to get heavier than last week!

B.
Working Sets X 3: Completed every 2.5 minutes;
Front Squat to Back Squat @ working weight (2+4)
Strict Handstand Pushups X sub max set
-Optimize to Box assisted Pike Pushups
or any other version that builds your overhead pressing strength!

C.
3 Rounds for time: (12 minute cap)
Single Arm Deadlift X 12 reps (left side)
Single Arm Hang Power Clean X 9 reps (left side)
Single Arm Shoulder to Overhead X 6 reps (left side)
Burpees over DB X 10 reps
Perform all Single Arm movements on Right side!
Toes to Bar X 10 reps

*Choose a DB weight that you can go unbroken on for all sets!

Lift Off 2019, Nick Z.

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**Members refer a friend and receive $50 off your next month! Next Foundations: Started on July 21st. (Registration open 1 more day!)