What an amazing turn out for our Memorial Day Murph WOD! Thank you to everyone that was able to show up Saturday and Monday to honor all the Military Heroes that paid the ultimate price for our freedoms. Between Saturday and Monday we had 80+ athletes do Murph, 40 of those being in the first heat on Saturday.

Also a huge shout out and thank you to Daryl Love the amazing Photographer who documented Saturdays Murph Event and The Fort Collins Local lululemon for setting the shoot up! 

Freedom WOD Classes

Warm Up: 5 Mins
5 Min Circuit
5 RDL w/Barbell
5 Hang Power Snatch
5 Snatch Balance
Then
1 min /side Samson

Mobility: 8 mins
2 min /side Banded Hip Stretch
2 min /side Banded Shoulder Stretch

Strength: 10.5 Mins
De-load Week
Every 90 Sec for 7 Sets
3 Position Snatch Complex @ 45-50%
Squat Snatch
Hang Squat Snatch
High Hang Squat Snatch

https://www.catalystathletics.com/exercise/65/3-Position-Snatch/

All three movements = 1 rep. Perform 1 Rep EMOM for 10 mins. The gaol is to work on bar position as well as speed under the bar.

Metcon : 10 min
Murph de-load
20 Power Snatch 115/75
50 Box Jumps 24/20
20 Power Snatch 115/75

Elite Competition Class

Deadlift
Alternating On the Minute x 10:
Minute 1 – 15/12 Calorie Row
Minute 2 – 5-4-3-2-1 Deadlifts

Conditioning
“Belly Jelly”
50 GHD SU, 25 Cal Assault Bike, 5 Sandbag Cleans
40 GHD SU, 20 Cal Assault Bike, 4 Sandbag Cleans
30 GHD SU, 15 Cal Assault Bike, 3 Sandbag Cleans
20 GHD SU, 10 Cal Assault Bike, 2 Sandbag Cleans
10 GHD SU, 5 Calorie Assault Bike, 1 Sandbag Clean
Rx Sandbag – 200/150

Recovery + Odd-Object
20:00 Recovery Effort
Athlete’s choice of Erg Bike, Ski Erg, or Air Runner.

On the 0:00, 10:00, 15:00 and 20:00 (every 5:00):
30 Glute Bridges
100m Farmers Carry

We are looking for torpedo’s today if we have them, with dumbbells fitting as well. One weight for each hand.

Performance Power Training

Tuesday, May 28th, 2019
Jet Fuel: 
400m Run!!
Samson Stretch
Cossack Stretch
Toy Soldier Stretch
2x200m Fast, not necessarily a sprint, about 80%
-Mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Sumo Dead
Max 5 vs bands
-then
3×5 @90%

GainCity:
3×15
DB Front Squat
DB Single leg deadlift
2x
1 minute Farmer Carry AHAP, NO DROPS!

Afterburner: 
10 Rounds:
10 Sec Fast Feet
10m Broad Jump
10m Sprint
3 Sandbag over shoulder
-On the last round, finish with 2 minutes of max reps Sandbag
Rest 2:1