Memorial Day Hours
7:00a Heat 1: Murph
8:30a Heat 2: Murph
10:00a PowerBuilding & StrongFit
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CROSSFIT/COMPETITOR
“Murph”
For time:
1 Mile Run
100 Pull-up
200 Push-up
300 Air Squat
1 Mile Run
-or-
“Half Murph”
For time:
800m Run
50 Pull-up
100 Push-up
150 Air Squat
800m Run
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STRONGFIT
Cycle 1/Week 2
Bench Press
8(L) 8(M) 5(MH) 5(H)
*follow ech set with 10 band pull apart.
3 rounds:
No rest between exrcises.
8-12 Incline DB Bench Press (M)
8-12 Tempo Incline DB Fly (:04 ecc) (M)
8-12 Dip (M)
(alternate rounds with a partner)
3 rounds:
15 Ring Row
15 Calorie Assault Bike
15 Push-up
15 Calorie Row
(alternate rounds with a partner)
100 Band Triceps Pushdown
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WEIGHTLIFTING
Snatch
70% 1×3
75% 1×3
80% 1×3
Deficit Snatch Pull
90% 2×3
100% 2×2
Back Squat
60% 1×5
65% 1×5
70% 1×5
Good Morning
8(L) 8(M) 8(MH)
Barbell Sit-up
2×8 (M)
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POWERBUILDING
Cycle 3/Week 2
Bench Press
35% 1×5
50% 1×5
60% 1×5
65% 1×1
70% 1×1
77.5% 1×5
Sling Shot
95% 2×3
Pause Bench Press
2×3 (M)
Weighted Chin-up
3(0) 3(L) 3(M) 1(MH) 3(H)
Pullover
6(L) 6(M) 6(H)
Incline Dumbbell Curl
3×10 (M)
Ab Wheel
2 sets (pick reps)
“It isn’t that they can’t see the solution. It is that they can’t see the problem.”
~Gilbert K. Chesterton
~Gilbert K. Chesterton
