NEWS

May Movement of the Month: Pull Ups!
Get ready for the bar muscle up clinic and Memorial Day Murph with extra pull up work! Coach Michele put together a training plan that only requires 2 days/week of extra work. The extra work includes strict pull ups (with or without a band) and accessory work for your shoulders. If you can do 5×5 strict without a band, do chest to bar pull ups. Worksheets can be found/stored at the front desk in the designated envelope.
May Clinic: Bar Muscle Ups
Join us Friday, May 21st at 6pm. If you have kipping pull ups or banded bar muscle ups, this clinic will teach you the techniques needed to advance to the next progression.
Memorial Day Murph: Mon 5/31 at 7a, 8:15 + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts

WOD

“Mamacita”

METCON

EMOM 20
1. 10 Dumbbell Deadlift + 10 Hand-Release Push Ups
2. 10 V-Ups + 10 Tuck-Ups
3. 10 Split Lunges (R and L)
4. 10 V-Ups + 10 Tuck-Ups

Weight: 50/35

MASTERS

EMOM 20
1. 10 Dumbbell Deadlift + 10 Hand-Release Push Ups
2. 10 V-Ups + 10 Tuck-Ups
3. 10 Split Lunges (R and L)
4. 10 V-Ups + 10 Tuck-Ups

Weight: 50/35

MOVE

EMOM 20
1. 8 Dumbbell Deadlift + 8 Hand-Release Push Ups
2. 8 V-Ups + 8 Tuck-Ups
3. 8 Split Lunges (R and L)
4. 8 V-Ups + 8 Tuck-Ups

Weight: 25/15

WOD GUIDANCE & GOALS
With two dumbbells, complete 10 deadlifts then 10 push ups within the first minute. Aim to complete the work in :45-:50, to give yourself time to transition to the next movements. Complete the V-ups AND the tuck ups within the next minute, only taking a small break between movements if needed. The split lunges are WITH the dumbbells (holding them like suitcases). Do all 10 lunges on one side then all 10 on the other. The final minute, do another set of v-ups and tuck ups.

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