Friday, May 6, 2022

May 5, 2022

1 min read

Preparation for “Murph”:

WOD

3 Rounds of

20 Pull ups

40 Push ups

60 AirbSquats

Then,

30 Clusters (65/95)

30 Front OR back Squats(65/95)

THIS IS IT BABY!!! Another gutter, getting ready for Murph!!! Short sets n short breaksDef. Do not go lighter Variations for Ttbk!! Have fun with this one!!*!!! a little longer than normal but nothing heavy. Steady is key!!!!

Recent Posts

See All

Tues. Sep. 22, 2026

Warm up Stretching: Michael Phelps 1 min seated hamstring 1 min Hip Thrusters 1 min dkOH KB Walk 1 min Hand 2 mins bicycles 1 min Hollow Ricks PVC 4 x 6 rep power cleans WOD 12 min EMOM Alternate: 1

Mon. Sept 21, 2026

Warm up 3 mins cardio 3 mins bands/static 1 min hang 1 min squat hold Abstractor PVC THRUSTER pro WOD 4 Rounds of: 12 Thrusters (65/95) Run 2 laps 12 Devil dogs 4 Burpee Box jumps

Sunday, Sep. 20, 2026

Warn up 357 pu su sq Run/cardio 4 mins Michael Phelps 3 mins Abs call outs Pvc Pendlay rows 4x6 Snatch progression WOD 16 mins 3, 6, 9, etc. Power Snatches. (65/95) Ring Push ups Mountain Climbers

Comments