Monday May 14, 2018

Monday May 14, 2018

-MURPH Sign Up sheet is at front desk. Be sure to sign up and take part in this special event.
-This Months Paleo Potluck will take place at MURPH instead of Friday Night Lights.

Workout of the Day

Warm Up
30s Single Unders
10 Samson Stretches

30s Backwards Single Unders
10 Active Spidermans/Side

30s Double Unders
10 Push Up to Down Dog
With an Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats

Skills & Drills
Push Jerk
Focus: Big Belly Breath; Relax the Shoulders

Movement Prep
5 Second Finish Position Hold
5 Second Dip Position Hold
5 Push Jerks

Toes to Bar
Focus: Start with the Shoulders

Movement Prep
10 Scap Pull-ups
10 Kipping Swings
5 Knees to Chest
3 Toes to Bar

Part I
Push Jerk (3 sec hold in catch)

*Begin first working set at 75%. NOT TOUCH & GO!

WOD Prep
5 Push Jerks (workout weight)
15 Double Unders
5 Toes to Bar
15 Double Unders
5 Push Jerks

Part II
For Time
50 Push Jerks (95/65)
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Push Jerks