Friday 5.13.16

Essentials A. 4 Sets 5 Muscle Cleans + 5 Hang Power Cleans + 5 Front Squats + 5 Push Jerks Start with empty Bar and only add a little weight if able On the 2:30min Or ADAPT B. Back Squat 10min to Build up to a Heavy Single with a tempo 53×1 C. 75sec AMRAP […]

Thursday 5.12.16

Essentials: A. Mobility Seated Straddle x 2min Frog x 2min Seal x 2min Saddle x 2min B. 3 Sets GHD Hip Extensions x 10 reps On the 3min Mark C. ‘Christine’ 3 Rounds For Time: Row x 500 meters Deadlift x 12 reps Box Jump x 21 reps Fitness/Performance: A. Mobility Seated Straddle x 2min […]

Athlete Spotlight: Patrick Hoydar

Check out our male May Athlete Spotlight, Patrick Hoydar

Athlete Spotlight: Abi Glisson

Read more about Abi Glisson, our female May Athlete Spotlight

Wednesday 5.11.16

*** Thursday is the last day to order your Memorial Day Murph T-shirt or Tank top. Sign-up sheet is next to the chalkboard. Your account will be charged $25 for the shirt. *** Essentials: A. 3 Sets Sled Pull x 75 meters On the 3min B. 4 Sets Stiff Leg Deadlift x 5 reps On […]

Tuesday 5.10.16

Essentials: A. 4 Sets Bar Row x Max Unbroken reps (Adjust feet and Bar to where you can get no more than 20 reps) On the 2:30min Or ADAPT B. 3 Sets Weighted Bench Dips x 10 reps *build over the course of the 3 sets* C. 15min AMRAP Hanging Knee Ups x 30 reps […]

Monday 5.9.16

Essentials: A. 4 Sets Elevated Heels Overhead Squat x 10 reps (Pause 1-2 sec a bottom) On the 2:30min Mark Or ADAPT B. 3 Sets Front Rack Step Back Lunges x 18 reps 40-45% of 1RM Front Squat On the 4min Mark C. 3 Rounds For Time: Goblet Squat x 10 reps Incline Push Up […]

Saturday 5.7.16

Essentials: A. 20min AMRAP 3-4 person TEAM 1 Person Working at a time Row x 100 cal Kettlebell Swings x 200 reps Squats x 300 reps Burpees x as many reps with remaining time *1 Person also has to be doing a 200 meter run as the other team mates work. You must switch out […]

Friday 5.6.16

Essentials: A. 3 Sets Back Squat x 9 reps 60% On the 3min B. 5min AMRAP Thruster x 15 Ring Climbers x 10 Fitness: A. 3 Sets Back Squat x 9 reps 60% On the 3min B. 5min AMRAP Thruster x 15 95/65 Rope Climb x 1 Performance: A. 3 Sets Back Squat x 9 […]

Your weight belt is not a back brace

I know you’ve been to a big-box store or a grocery store where you have seen an employee wearing a back brace. You know the one; it is strapped across the low back, it might have suspenders, it’s marketed as lumbar support. These back braces are worn to provide compression and support on a (probably) already […]