Memorial Day
Gym Hours 7a-11a
Murph Heats: 7a/8a/9a
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CROSSFIT & COMPETITOR
“Murph”
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
(you may partition the reps however you choose)
*If you have a 20/14lb vest, wear it
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STRONGFIT
Week 2
2 rounds: (very light)
12 Seated Arc Raise
12 Lying Side Adduction
12 H-Raise
Alt Arm Dumbbell Incline Press
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Pec Deck
15 Machine Dip
(alternate rounds with a partner)
Pullover
8(L) 8(M) 8(MH) 8(H)
3 rounds:
No rest between exercises.
12 Supinated Pulldown
15 EZ Bar Biceps Curl
(alternate rounds with a partner)
For time:
500m Row
(rest 1:30)
500m Row
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WEIGHTLIFTING
Drop Snatch
3(L) 3(M) 3(MH)
Snatch
70% 4×3
Snatch Deadlift
100% 3×3
Back Squat
35% 1×8
50% 1×5
60% 1×3
70% 2×5
Side Plank Hold
3x :15
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POWERBUILDING
Cycle 4/Week 1
Bench Press
35% 1×8
50% 1×5
60% 1×3
75-80% 1×8
Pause Bench Press
80% 3×1
Sling Shot Bench Press
90% 2×3
Seated Row
8(L) 8(M) 8(MH) 8(H)
Cross Body Hammer Curl
8(L) 8(M) 8(MH) 8(H)
H-Raise
3×12 (M)
“What one has not experienced, one will never understand in print.”
~Isadora Duncan
