Please let us know if you are planing on bringing a friend to Murph. Friends are welcome and it is a free workout but if they don’t have experience then they will have to modify.
Freedom WOD Classes
Warm Up: 10 Mins
10 Banded Lateral Walks
10 Banded Air Squats
10 Banded Glute Bridges
Then
20 Banded Tricep extension
Single Leg broad Jump into squat (Down and Back)
10 Back Squats (Then start warming up to your first working weight for the metcon)
Strength:
Week “C”
No Strength this week
Metcon: 30 Mins
30 Min EMOM (6 rounds)
Min1: 1 Back Squat (build to a single heavy)
Min2: 10/8 Cal Ski Erg
Min3: 10 T-2-B
Min4: 100′ Sled Push
Min5: Rest
Note: Only three athletes at a each station (only 3 sleds). This means some people will start the workout on the “Rest” min.
Functional Bodybuilding Class
WEEK B Volume week
Wednesday: Legs
1) 4×25
Back Squats
2) 4×12-15
Single Leg Ext
3) 4×12-15
Single Leg Curls
4) 4×12-15
Single Leg: Leg Press
5) 4×12-15
Smith Machine Hack Squats
6) 1×150
Walking Lunges (if you want to add weight proceed via back rack)
7) 4×25
Standing Calf Raises
8) 4×25
Seated Calf Raises
Olympic Weightlifting Class
Warm Up: 10 Mins
2 Rounds w/ PVC:
10 Clean Grip Deadlifts
10 Clean Pulls
10 Clean High Pulls
10 Power Clean
10 Front Squats
4:00 Hip or Rack Mobility
Snatch: 20 Mins
2 x Complex:
3 Power Cleans + 3 Front Squats + 3 Cleans – moderate load
Then:
5-3-3-2-2 Clean – Build to 80-85%
*No touch n’ go reps
Strength: 10 Mins
3×5 Clean Pulls from 2x#45 plates – Build to 90%
