On August 18th fans from both sides will come together to throwdown and find out who has the fittest fans! Registration opens Monday May 28th with early bird pricing.

Use code MURPH at check out. Ask Kyle/Kody or check out the FB event page for more info https://www.facebook.com/events/197642074210787/

Warm Up: 8 mins
3 Rounds
200 M run
6 reps of wod Barbell complex unloaded barbell

Mobility:
90 sec /side Lat smash
2 min/side Tricep smash

Strength: 8 Mins
Deload week keep the same reps as last week or move down a rep or two
8 Min EMOM
Odd min: Pull Up
Even min: T-2-B

Metcon: 20 Min
4 Rounds x 3 reps of the following Complex for load:
1 Rep = 1 Oly. DL + 1 Hang Power Clean + 1 Hang Sq. Clean + 1 Full Clean + 1 Front Squat
*Do not set the bar down until after 3 consecutive reps and a full round has been completed.
Rest as needed between rounds and increase weight each round.

Post Score on white board.

Elite Competition Class

1. Conditioning
5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower
Score is slowest round.

2. Midline
4 Giant Sets:
Max Effort L-Sit Hold (Paralletes)
20 Weighted Hip Extensions (35/25)
Rest 1:30 between sets.

Performance Power Training

Tuesday, May 22nd, 2018
Jet Fuel: Afterburner is part of Jet Fuel Today
400m Run
Samson Stretch https://youtu.be/Qep84uTfiYI
Spiderman+Reach https://youtu.be/_SHyatulWbc
3x
20 seconds plate jumps
40yd accelerated jog *Start jogging and accelerate to sprint
-then

AFTERBURNER:
10x
4 Lateral box jump overs
2 hurdles (use hurdles if you have them or benches or cones)
20yd Sprint
*Rest is walk back time
*Box Jump switches to lateral overs this week

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Block Pulls (3inch block)
Max 3
-then
1xAMRAP @80%
1xAMRAP @70%
*Compare to Max 5 from April 24th

GainCity:
3×15 Bandy https://youtu.be/Ght6L8wAVVg
-Lateral leg raises (each)
-Donkey Kicks (each)
-Leg extension

Afterburner:
*First