Sunday, December 14, 2025

cfelation
Dec 14, 2025
1 min read

TUESDAY - mum - MUSCLE UPS W/ MIKEY

6:30-8. Learn n practice

Warm up

5 mins cardio

3 mins bands

2 mins static

1 min hang

1 min KB walk

PVC

PENDLAY rows 3x8

WOD

2 Rounds

2 mins each - max Reps

Power Cleans (75/115)

C2B Pull ups

KB Swings (35/53)

Rest 2 mins then,

2 mins max Toes to Bar

Recent Posts

See All

Tuesday, May 26, 2026

AWESOME Murph (Memorial) Day! Personal Bests and 1 under 40 mins! WHOOT WHOOT!!! The same young man celebrating his birthday. Happy 35th bday SHAWN, 5/26/91! Warm up 3 mins cardio Michael Phelps - - -

Monday May 25,2026

Sunday May 24, 2026

MURPH TOMORROW- 9:00 (try to arrive at 8:45)! 10:15 (try to arrive at 10:00)! WOD 1 (very active rest if “Murphin”)! 17 min AMRAP of: 1 lap Light Dumbell carry—mix it up 8 Bent Over Rows(bar

Comments