Strength
Every 2:30, 4 Sets
1-2) 3 30X-Tempo Back Squats + 3 Back Squats (60, 65%)
3-4) 6 Back Squats (70, 75%)

Superset Accessory (2+ out of 4)
:30/:30 Calf Stretch w/ Wall

Conditioning
4 Rounds of :45 on, :15 off
1) 20/15 Calorie Bike (FX: 16/12) (RX+: 28/21)
2) AMRAP Line Facing Burpees
3) Rest
4) Rest
5) Rest
*Score: Total Burpees
*RX/RX+ Minimum: 35 Burpees

Strength
Every 2:30, 6 Sets
2 Hang Power Clean + 2 Split Jerk
1-2) 60-65% of 1RM CJ
3-4) 65-70%
5-6) 70-75%
*Hold onto bar b/t reps

Conditioning
For Time:
15-12-9-6-3
Box Jump Overs (24/20)
Hang Power Clean
Overhead Lunges
30 Double Unders after each round
*(RX: 95/65) (FX: 75/55), (RX+: 135/95)
*13:00 Cap

Conditioning
3 Rounds of 2:00 on, :10 off
1) 28/22 Calorie Row (FX: 22/16) (RX+: 32/24)
2) 28/22 Calorie Bike (FX: 22/16) (RX+: 32/24)
3) 28/22 Calorie Row (FX: 22/16) (RX+: 32/24)
4) AMRAP Calorie Ski
*Score: Total Calories Ski’ed
*RX/RX+ Min: 84/66 (28/22 average)

Cooldown
1:00/1:00 Pec Stretch w/ Rig
1:00-2:00 Saddle Pose
1:00-2:00 Straddle Pose w/ RIg

Join us for “Murph” today, to honor LT Michael P Murphy, and all our fallen heroes!
8 & 9 AM
Doors will open at 7:30 AM. Come early and warm-up!
Family and Friends/Drop-ins are welcome, $25!
Breakfast Potluck: Sign-up here!

“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*RX: Unpartitioned with weight vest (20/14)
*Compare to 5/27/24

Cooldown
1:00/1:00 Banded Lat Stretch
1:00/1:00 Pec Stretch w/ Rig
1:00/1:00 Calf Stretch w/ Rig

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)