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

“Rasputin”

METCON

20 Burpees
40 Pull Ups
600 Meter Run
80 Sit Ups
600 Meter Run
40 Pull Ups
20 Burpees

MASTERS

20 Burpees
40 Band Pull Ups
600 Meter Run
80 Sit Ups
600 Meter Run
40 Band Pull Ups
20 Burpees

MOVE

15 Burpees
20 Ring Rows
400 Meter Run
60 Sit Ups
400 Meter Run
20 Ring Rows
15 Burpees

WOD GUIDANCE & GOALS
Holy Chipper Batman! Leading up to the sit ups, find a steady pace and move with no major pauses. Try to complete the burpees around :60-:75, the pull ups chip away in sets of 5-10 (3-5 minutes), and the run will take around 2:30-3:15 to complete. Do the sit ups fast, and in one continuous set. The second half of the workout, do faster than the first! Beat your time on the run, take smaller breaks between pull up sets or do bigger sets, and RACE your last set of burpees. Target 20 minutes.

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HOME WOD

20 Burpees
40 Squats
600 Meter Run
80 Sit Ups
600 Meter Run
40 Squats
20 Burpees

ENDURANCE

20 x :30 hill sprints, walk down