WHO DO YOU MURPH FOR? Bring in pictures of any of your friends and family that have or are serving our country. We will post the photos to the Murph Board for all to see!
Murph Event + Paleo BBQ + Lincoln Square 1 Year Anniversary Party!
Saturday at Lincoln Square! Heats for Murph start at 7:15am and go till 12:30pm. We are taking 24 people per heat every 45 minutes. More than half the spots are reserved; Please Register ASAP! Party starts at 1pm!
Click here for more info on registering for Murph and our Paleo BBQ Post WOD!
Endurance will meet Tuesday at the Belmont Waterfront location at 7:00 p.m. weather permitting. Check Facebook for weather related updates. All workouts will be scaled for anyone new to endurance.
7pm Mobility Class with Coach Cara: Focus will be on Thoracic Spine, neck, traps and shoulders. Learn the importance of having proper mobility in your middle back and how good stability in your shoulders and middle traps is crucial to staying pain free and progressing forward in your strength training.
A. Bench Press: 9 sets
*All reps should include a 2 second pause in the bottom position
Warmup Sets:
40%x3
50%x3
60%x3
70%x3
75%x3
Work Sets:
89%x3x3
-If you completed this last week at 86%, please add 3% to your work sets. This will be our last week of increasing percentages. Next week will be our deload week before our week of retesting our 1rms.
50%x max reps x 1 (no pause) with neutral grip!
**Perform 15 Good Morning Presses with 5/2.5lbs plates after each warmup set.
B. 3 Rounds: 45 ON/ 15 OFF
Single arm KB/DB Snatch, alternating 55/35lbs
Dynamic Pushups with plate 45/25lbs
HollowBody Rocks
Lateral Jumping Lunges
Rest
Coach Kevin smiling his way through Murph, 2013!