MURPH is TOMORROW
Sign up on Zen Planner for the 8 or 9 AM class!
Sign-up for the Breakfast Potluck HERE!
We would love for you to bring something to share!

Strength
Every 1:30, 3 Rounds
1) 8-10 Row Erg Pike/Tuck-Ups
2) 100′ Double Dumbbell Overhead Carry
3) 10 Prone Swimmers

Conditioning
4 Rounds of :20, :40 off for Max Calories
1) Row
2) Rest
3) Bike
4) Rest
*Score: Total Calories
*(Same as :20 on, 1:40 off)

MURPH is on MONDAY!
Sign up on Zen Planner for the 8 or 9 AM class!
Sign-up for the Breakfast Potluck HERE!
We would love for you to bring something to share!

Strength
Every 3:00, 3 Sets
5 Deadlifts (65, 70, 75%)
*Reset b/t reps

Conditioning
AMRAP 15 w/ Partner – Split Reps Any Way
200m Team Run
30 Lateral Burpees Over Bar
30 Deadlifts (95/65) (FX: 75/55)
30 Front Rack Reverse Lunges (95/65) (FX: 75/55)
*RX Min: 2 Rounds

Strength
Every 2:30, 5 Sets
3 Push Press w/ Pause in Dip
1-2) 50-55% of 1RM CJ
3-4) 55-60%
5) 60-65%
*Touch and Go

Conditioning
3 Rounds for Time:
21 Calorie Row
15 Shoulder to Overhead (115/80) (FX: 75/55) (RX+: 155/105)
90 Double Unders (FX: 60 OR Single Unders)
*15:00 Cap

Conditioning
3 Rounds of 1:00 on/:10 off for Max Reps
1) Calorie Ski
2) Weighted Med Ball Sit-Ups (20/14) (FX: Sit-Ups)
3) 25′ Double Kettlebell Farmer’s Carry (24/16) (FX: 16/12)
4) Rest
5) Calorie Bike
6) Bodyweight Box Step Ups (24/20)
7) Power Cleans (135/95) (FX: 95/65)
8) Rest
*Score: Total Calories/Reps

Cooldown
1:00/1:00 Elevated Pigeon
1:00/1:00 Pec Stretch w/ Rig

Conditioning
For Time w/ Partner:
1000m Team Run (FX: 800m)
into…
20 Rounds – Alternate Movements
5 Pull-Ups
10 Push-Ups
15 Air Squats
into…
1000m Team Run (FX: 800m)
*FX: 15 Rounds
*RX+:
1) Weighted Vest (20/14)
2) 100 Pull-Ups, 200 Push-Up, 300 Air Squats (Split Any Way)
*40:00 Cap