Murph Is This Saturday!
For clarity, we will only be running one heat on Saturday 5/23

Doors Open At 8:00am, get here and start warming up.

Murph will start at 9:00am, so again get here early and start warming up

Warm Up: 10 Mins
20 Banded Pass Throughs
20 Banded Pull Aparts
20 Banded Bench Press Video
20 Banded Curls
Then 2 Rounds
10 Burpees
10 Power Cleans
5 Wall Walks

Strength: 20 Mins 
Week “C”
No Strength this week

Metcon: 25 Min Cap
50 Rounds For Time of:
1 Strict HSPU
2 Cleans 135/95 scaled 95/65 or 75/55 teen 65/45
3 Burpees

Modify as needed. 50 Rounds is a lot so make sure you modify rounds and movements to make this do able and appropriate for YOU! Set short term goals. The goal should not be speed, or 50 rounds merely to keep moving at a steady pace. You will not finish in 25 mins and you aren’t supposed to.

Functional Bodybuilding Class

B WEEK Volume week
Monday: Chest and Biceps
1) Bench Press 4×25

2)Super Set 3×12-15
DB Incline Bench Press
EZ Bar Curls

3)Super Set 3×12-15
Flat Bench Alt. DB Bench Press
Close Grip Straight Bar Curl

4)Super Set 3×12-15
Incline Flies
Incline Hammer Curls

5) Push Up Ladder 2 Sets
10 reps wide grip Push Ups
10 Reps Smith Machine Low elevated wide grip Push Up
10 Reps Smith Machine Medium elevated nutral grip Push Up
10 Reps Smith Machine High elevated Narrow grip Push Up
10 Reps Smith Machine High elveated Reverse Narrow grip Push Up

6) Inclined EZ Bar Curls (preacher style) 3×12-15

7)Burnout Sessions Cable Fly Neg breath stroke 3×12-15

8) 1xMax Effort
Alt. DB Curls Drop Set