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

“2021 QF Event 3”

METCON

120 Wall Balls
120 Calorie Row

Weight: 20/14

MASTERS

100 Wall Balls
100 Calorie Row

Weight: 14/10

MOVE

80 Wall Balls
80 Calorie Row

Weight: 10/6

WOD GUIDANCE & GOALS
There are a couple of ways to attack this workout. One, do the biggest set you possibly can, then chip away at smaller sets. OR, do 15-20 wall balls on the minute until you finish 120 reps. Then on the rower, target 10-20 calories per minute. Aim to complete this workout around 15-20 minutes.

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