Thank you Coach Tyler and Dawn (Tyler’s mother) for designing some awesome Murph shirts for us again this year! Pre-order your shirt before May 16th. Sign up list is on the front desk.

Freedom WOD Classes

Warm Up: 8 mins
400 M Run
1:00 PVC ROM
2 Rounds:
5-8 Unbroken Walk Around Box – Video – The video shows 1 complete rep. ¼ left then ¼ right
5 Push Ups w/ 5 second plank pause between each rep
8 / Side DB / Plate ext. rotation

Strength: 18 Mins
3 x Superset
5-8 Strict Press – unbroken around 70% – go heavier if you’d like
15-30 Push Ups – Murph Variation
*Round 1 should be unbroken for push ups. Complete the same # of reps for rounds 2 and 3 in as few sets as possible

Metcon: 12 Min Cap
21-15-9 For Time:
HSPU
400 M Run after each rd of hspu

Functional Bodybuilding Class

LEG DAY!

5×5
Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups