Workout of the Day

2 rounds : e6mom

1. 500m row + 500m ski
2. 500m ski + 50 kb swings
3. 500m row + 25 burpees over erg

part a :

3 sets : up to 50%

2 x (1 pause power snatch + ohs)

• pause in catch for 1 second, then go directly into OHS

barbell complex : 12-min to build to a heavy set of :

• 1 power snatch
• 1 hang snatch
• 2 ohs

for time (18-min)

• 400m run
• 20 ohs (95/65)
• 400m run
• 15 power snatch (115/75)
• 400m run
• 10 squat snatch (135/95)
• 400m run

“scuplt”

3 sets :

• 6 db push press
• 12 bent over lat raises
• 24 standing lat raises

rest 3-min

12-min amrap

• 120 double under
• 60 cal row
• 30 shoulder to overhead (115/75)

2 rounds : e6mom

1. 1000m row
2. 800m run
3. 60 kb swings + 40 sit ups

4 rounds :

6-min amrap

• 400m run (200m each)
• 30 burpees over bar
• max rep deadlift (225/155)
  • rest 2 – min

score is total # of deadlifts.

MURPH WEEKEND SCHEDULE

• Saturday 10:30. BBQ to follow
• Monday 8am & 9:30
• If class is full, put your name on waitlist and we will upgrade you.
• There will be no limit on amount of people.  Friends/Family are welcome

“Sculpt”

3 sets :

• 10 barbell incline tricep ext.
• 15 inverted rows
  • rest 1 -min between

3 sets

• 10 barbell bent over rows
• 15 RB OH tricep extension
  • rest 1 -min between

“ANNIE”

50 – 40 – 30 – 20 – 10

• double unders
• sit ups

4 rounds : e3mom

1. run 400m
2. row 500m
3. ski 500m

*goal is to maintain 2:00- 2;30 rounds, scale distance if needed*

“sculpt”

3 sets

• 10 bent over row
  • rest 1-min
• 15 kb crush curls
  • rest 1 – min
• 20 wide grip barbell bicep curls
  • rest 1-min

14-min amrap

• 5 power cleans (135/95)
• 10 t2b
• 15 box jumps (24/20)

emom x 12

1. 100m run
2. 15 box jumps
3. 10 wall ball

rest 3-min

4 rounds : e3mom

• run 400m

rest 3-min

12-min amrap

• 200m run
• 10 wall ball
• 15 box jumps