MONDAY, JULY 13th

HAPPY BIRTHDAY CALEB BROWN, MATT LAYTON, WILL TUMLIN, SUSAN PEYRET, and STEVE COOK

A. 15:00-40:00

5 rounds for time:

7 Devil’s Press (50s/35s)

49 Double Unders

-12 minute time cap-

@15:00 to 25:00

B.

In 10 minutes, find a 2 RM Squat Clean

C. 40:00-60:00

3 sets

10 Windshield wipers (floor)

10/10 Bent Over DB Row

TUESDAY, JULY 14th

HAPPY BIRTHDAY MIKE SULKEY

A. 15:00-25:00

Deadlift 5 x 3

* Begin at 50-60% of 1RM, building weight with each set (End with a heavy 3 rep. Do not attempt a 3 rep max). Ideally this should be heavier then heavy 5 but go by feel.

-New set every 2 minutes-

B. 25:00-45:00

8 sets

300/250m Row (Ski ERG or Bike ERG or AirRunner)

-Rest 1 minute between sets -

* Target time: 60-75 seconds

* Time cap: 90 seconds

C. 45:00-60:00

3 sets

10-12 Dumbbell curls (each side)

15 Russian Twist (each...

MONDAY, JULY 6th

HAPPY BIRTHDAY CRYSTAL MOORE

A. 5x5 Front Squat

* Begin at 50% of 1RM, building weight with each set (End with a heavy 5 rep. Do not attempt a 5 rep max)

-New set every 2 minutes-

B. 3 rounds for time:

30/20 Calorie Row

30 Dumbbell Snatch (50/35)

Target time: 8-10 minutes

Time cap: 15 minutes

*Goal should be to finish around :90 seconds for each row.

Scaling option

3 rounds

20/15 Calorie Row

20 Dumbbell Snatch (35/20)

Mobility:

2 min couch stretch (each side)

1 min quad smash w/ barbell (each side)

TUESDAY, JULY 7th

A. 15:00-45:00

5 rounds for Reps:

1 minute Max Calorie Standing Bike Erg (OR Assault Bike)

1 minute Max Burpees

1 minute Max Abmat Sit Ups

1 minute Max Double Unders

1 minute Rest

Target number of Reps each round: 120-150

Minimum number reps before scaling: 80

* Goal for each set to stay...

MONDAY, JUNE 29th

HAPPY BIRTHDAY JOHN THOMAS

A.

3 sets (Every 10 minutes)

15/12 Calorie Row

15 Burpee over Rower (parallel)

12/9 Cal. Row

12 Burpee over Rower

9/6 Cal. Row

9 Burpee over Rower

B.

3-5 sets

10 Goblet Squats

20 Seated Banded Rows

TUESDAY, JUNE 30th

HAPPY BIRTHDAY ZAC MORGAN

A.

7 rounds for time:

3 Squat Snatch (165/115)

12 Toes to Bar

B.

3 sets

1 minute Handstand Hold

15 Hip Extensions

12 Russian Plate Twist (each side)

WEDNESDAY, JULY 1st

HAPPY BIRTHDAY TENA SIMMONS and TAYLOR ADCOCK

A.

For Time:

50ft Front Rack Dumbbell Lunge (50s/35s)

50 Push Ups

50ft Front Rack Dumbbell Lunge (50s/35s)

40 Push Ups

50ft Front Rack Dumbbell Lunge (50s/35s)

30 Push Ups

50ft Front Rack Dumbbell Lunge (50s/35s)

20...

MONDAY, JUNE 22nd

HAPPY BIRTHDAY MARY SCALF, ROB CUSHMAN, and JEAN HESSON

A.

10 rounds for time:

15 Wall Balls (20/14)

3 Power Snatch (155/105)

B.

3 sets:

10 Strict T2B

15/15 Bulgarian Split Squat

60 sec Handstand Hold

TUESDAY, JUNE 23rd

A.

7minute AMRAP:

3-6-9-12. . .

Chest to Bar

HSPU

Box Jump Overs (24/20)

@ 10:00

Heavy 3 Rep Back Squat

- 10 minutes -

B.

3 sets

3 turkish getups (each side)

15 Hip Extensions

20 Cossack squats

WEDNESDAY, JUNE 24th

HAPPY BIRTHDAY JOHN BAKER

A.

8 sets, each for time:

Every 4 minutes...

200m/175m row

5 Clean and Jerk (155/105)

10 Bar Facing Burpee

B.

3 sets

20 Single Arm Alt. DB Bench

20 DB Bent Over Rows

THURSDAY, JUNE 25th

...

MONDAY, JUNE 15th

HAPPY BIRTHDAY LISA WALKER, JEAN PAUL CANO, and MATT JENKINS

A.

Every 3 minutes (10 sets):

200m Sprint

10 Burpee Box Jump Over

(24/20")

*2 Minute Cap each round

B.

Mobility:

-2min Roll feet out with lacrosse ball

-2min Couch stretch

TUESDAY, JUNE 16th

HAPPY BIRTHDAY LISA VANDENCAMP and ANNE LOVE

A.

10 minute AMRAP:

20/15 cal. Assault Bike

5 Squat Cleans (185/125)

- Rest 5:00 b/t sets -

@15:00

Heavy Single Front Squat

*10 minutes

WEDNESDAY, JUNE 17th

A.

TABATA Row (20 rounds)

:20 ON, :10 OFF

*Scored by total meters

@15:00

15 minute AMRAP:

10 Strict Pull Ups

20 Push Ups

30 Air Squats

B.

3 sets:

20 Banded Pull Aparts

15 Hip Extensions

10 Sotts Press

THURSDAY, JUNE 18th

A.

5 Rounds for...

MONDAY, JUNE 8th

HAPPY BIRTHDAY COURTNEY RIVERA

A. 20:00 - 50:00

2 Rounds for Time:

100 Double Unders (200 SU)

25 Thrusters (75/55lbs)

25 Bar Facing Burpees

Rest 5 minutes

For Time:

200 Double Unders (400 SU)

50 Thrusters (75/55lbs)

50 Bar Facing Burpees

Target Time Workout 1: 8:00

Target Time Workout 2: 10:00

Time Cap (Both): 12:00

The Scaling aim is for athletes to move the barbell comfortably in bigger sets of 10+. Scale weight and reps to maintain the stimulus.

Scaling Option

2 Rounds

60 Double Unders (120 SU)

25 Thrusters (45/35)

15 Burpees

Rest 5:00 -

For Time:

120 Double Unders (240 SU)

50 Thrusters (45/35)

30 Burpees

B. 50:00-60:00

3 sets

30 Sec Dead Hang (pull up bar)

10 Single Arm Bent over row (R&L) (light to moderate weight)

TUESDAY, JUNE 9th

A. 15:00 - 45:00

For Time:

1000m Row

30 Sand Ball...

MONDAY, JUNE 1st

HAPPY BIRTHDAY JESS HENDERSON

A.

2 Sets

3 rounds

24 Wall Balls (20/14)

12 T2B

6 Power Cleans (185/125)

Rest 5:00

B.

3 sets

30-60sec Handstand Hold

15/15 Single Leg Glute Bridge

30 Single Leg Banded Hamstring Curls (L&R)

TUESDAY, JUNE 2nd

A.

3 sets

8min Amrap

1000m/800m Row Buy In

- Into -

2-4-6-8-10. . .

DB Box Step Up

M- 50s/24’’

F-35s/20’’

Push Ups

2:00 b/t sets

B.

3 sets

30-60sec Plank (elbows)

15 Barbell Bent Over Rows

10 Banded Upright Row

2:00 b/t sets

WEDNESDAY, JUNE 3rd

A.

Every 3 mins (30 mins)

AMRAP 2:00

12 Bar Facing Burpees

Max Reps step back lunge 95/65

@35:00

For Time:

800m Run

B.

-2min Couch stretch (each leg)

-2min Barbell Hamstring/Calf smash (each leg)

...

MONDAY, MAY 25th

HAPPY MEMORIAL DAY!

MURPH HEAT start times at 7am, 8am, 9am, and 10am today!

HAPPY BIRTHDAY JARED GRAY and LAUREN STEIN

For Time:

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

*With a 20 lb Vest or Body Armor

Partitioned MURPH:

1 mile Run

20 rounds of :

5 Pull-ups

10 Push-ups

15 Air Squats

1 mile Run

Optional MURPH:

800m Run

10 rounds of :

5 Pull-ups

10 Push-ups

15 Air Squats

800m Run

Optional MURPH"

4 Rounds of:

400m Run

2 Cycles of...

5 Pull-ups

10 Push-ups

15 Air Squats

TUESDAY, MAY 26th

HAPPY BIRTHDAY STACEY CLINARD and MARIELA GUEVARA

A. 12:00-18:00

On the minute for 6 minutes:

Station 1 – Supine Ring Rows x 6 reps @ 2111 (easy to moderate level)

Station 2 – Reverse Snow Angels x 12 reps @...

MONDAY, MAY 18th

HAPPY BIRTHDAY DAVID TOPPING

A.

3 Rounds for Time:

15 Box Step Ups (50/35lbs)

3 Rope Climbs (15')

Rest 3 minutes...

3 Rounds for Time:

15 Reverse Lunges (50/35lbs)

15 Toes to Bar

Rest 3 minutes...

3 Rounds for Time:

15 "A" Jump Squats (50/35lbs - goblet hold)

20/15 Push-ups

Goal: 5-7 minutes per set

Scale: 10-15 reps, RC Prog

At Home: 20 Step Ups + 9 Bent Over rows per arm/ 20 Rev Lunge + 15 Tuc Ups or V-Ups/ 20 Jump squats + 20 push-ups

B.

3 Rounds for Quality:

Pigeon Pose x 2minutes + Hollow body hold X 1minute

TUESDAY, MAY 19th

HAPPY BIRTHDAY ADAM BELL and DANNY ALLEN

A.

For Time:

100m Row + 10 Clean and Jerk (95/65lbs)

200m Row + 9 Clean and Jerk (115/75lbs)

300m Row + 8 Clean and Jerk (125/85lbs)

400m Row + 7 Clean and Jerk (135/95lbs)

500m Row + 6 Clean and Jerk (145/105lbs)

600m Row + 5 Clean and...

MONDAY, MAY 11th

AMRAP 15 minutes, alternating rounds with partner:

12/8 Cal Bike or Row or Ski

8 Snatch (95/65lbs)

8 Bent Over Rows (95/65lbs)

Scale: by load, 8/5 Cals on erg, 5 reps,

Goal: 5 rounds per partner (90 sec per round)

At Home: 8 burpees + 8 jump squats + 8 db bent over rows ea arm (or use odd object)

TUESDAY, MAY 12th

For Time:

40 Wall Ball (20/14lbs)

20 Toes to Bar

30 Wall Ball

15 Toes to Bar

20 Wall Ball

10 Toes to Bar

10 Wall Ball

5 Toes to Bar

Scale: same # WB as t2b, sub V-up or Tuc Up for t2b

Goal: < 8 minutes

At Home: sub db thruster + v-up or tuc up for t2b

WEDNESDAY, MAY 13th

5 Rounds for Time:

Run 200m OR Row 200m

20 Kettlebell Swings (53/35lbs)

15 Ring Dips

Scale: 100m + 10 kbs + 7 dips

Goal: < 15 minutes (3min rounds or less)

At Home: use db (or odd object) swing + chair dips

...