WOD

Clean and Jerk 6 Sets Every 1:15 x 6 Sets 1 Power clean + 1 Hang power clean + 1 Jerk Then.. 5 Rounds: 30/25 Cal Row 25 Sit-ups 20 Box step ups (20” for all) 15 RKBS *rest :30 between rounds

Today’s classes. 8a and 9am. No Barbell class MURPH: unpartitioned 1 mile run 100 pullups 200 pushups 300 air squats 1 mile run — MURPH: 1 mile run 20 rounds of: 5 pullups 10 pushups 15 air squats then 1 mile run — 1/2 MURPH unpartitioned (Scaled) (level 1) 1/2 mile run 50 pullups 100…

Every 2:30 x 4 8/8 Bulgarian split squats + 10 Tate Press 10 DB lat pull overs Then… Minutes 1-4 :45 sec work/ :15 rest x 4 rounds: Max cal bike in 45 seconds immediately into… Minutes 5-8 :45 sec work/ :15 rest x 4 rounds: 6 Single DB Box Step Up Max Sit Ups…

4 Rounds For Time: 30/25 Cal Bike 100m Farmers Carry 30/25 Cal Row 20 Russian Kettlebell Swings 30 Min Cap

-Saturday classes Murph: This Saturday. Class times: 8am and 9am. -CLOSED -Monday, 5/25/26 Deadlift week 2 od 3 Every 2:00 x 6 Sets: Then… 3 Rounds: 100m Run 5 Pull Ups 10 Push Ups 15 Air Squats

Murph: This Saturday. Class times: 8am and 9am. —- Bench Press (7 Sets) Week 1 of 3 We will do 3 weeks of this 5/3/1 then we will take 2 weeks to attempts max. Then… 12 Min AMRAP 12/9 6 12 6 12

Murph: This Saturday. Class times: 8am and 9am. Front Squat week 1 of 6 Pause Front Squat (2 sec pause) @ 55–65% Then… 60 Double Unders or 80 Singles 20 Power Cleans 45 Double Unders or 60 singles 15 Shoulder to Overhead 30 Double Unders or 45 Singles 10 Power Snatch

Every 2:30 x 4 (week 1 of 3) 6/6 Farmers hold bulgarian split squat + 12 Seated DB tricep extensions 10 Single Dumbbell Curl (both hands) Then.. For time: 200m run 20 Plate Ground to Overhead 5 Burpees to Plate

Snatch: 1 Power Snatch + 1 Hang power snatch + 1 Squat snatch Then… Metcon Toe to Bar Front Squats Box Jump Over 12 Min Cap

Today’s 12pm class is cancelled. —- Every 2:00 Work/ :30 Sec Rest x 3 Rounds (30 Minutes Total) 1: (0:00 – 2:00) 250m Row Max Rep Strict Pull Ups Rest :30 Seconds 2: (2:30-4:30) 15/12 Cal Bike Max Rep Push Ups Rest :30 Seconds 3: (5:00 – 7:00) 30 BB Bicep Curls Max Rep Sit…