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Thursday, May 13, 2021

Thursday, May 13th

Warmup:

2 Rounds:

:45 Turn Around Stretch/Side

7 Pushup to Down Dog

:45 Knight Stretch/Side 

10 Banded Pull Downs

Bodybuilding:

Incline Bench Press: 5×5

*Superset with 6 Turkish Get Ups (3/Side)

Note: Pick a moderately challenging weight for the bench press. There should not be any failed reps across sets, but take the opportunity to build strength and also focus on technique. 

WOD:

16 Minute EMOM

  1. 15 Leg Raises
  2. 12 HEAVY KB Swings
  3. 12 Clapping Push-ups
  4. Rest

Note: For this workout, pick a heavy kettlebell to focus on maintaining a tight midline and core across moderate repetition sets. If you are unable to perform clapping pushups, scale to regular, elevated, or knee pushups. 

Cooldown:

Stretching

OR

MURPH Training

90%

Break up reps however you want.

-90 pull-ups

-180 push-ups

-270 squats

Then run the block.

You’ll be set for the actual Murph event on the 29th! Next week is deload Murph training.

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