• Joseph Luna

Memorial Day “Murph” is here. 9am and 10am classes only. Be on the lookout on Instagram or Facebook


Monday/Memorial Day 

9am n 10am only. 

Options are....

“Murph” “1/2 Murph”, “Partner Murph”

And a partner wod “Murph meets DT”

Tuesday 

A)warm up/agility ladder drills to flush/warm up post “Murph”

B)for time. 

“Post Murph flush”

800m run, 600m, 400m, 200m, 100m run

30 sit ups

25m walking lunge 

C)have fun with “the worm” those that are up to it/time permitting. 

Bootcamp/Tuesday 

Same as cf. 

Wednesday 

A)warm up

B)for time 

800m run

50 KB swings 53/35 (Russian)

25 Hand stand Push ups 

800m Row 

40 KB swings

20 Hand stand push ups

800m run

30 KB swings 

15 Hand stand Push Ups

Bootcamp/Wednesday 

Same as CF

Thursday 

A)warm up

B)14 min to work up to a heavy deadlift triple. TNG. 

C)”joker”

1-2-3-4-5-6-7-8-9-10

Toes to bar 

10-9-8-7-6-5-4-3-2-1

Deadlifts 225/155 (185/135)

Bootcamp/Thursday 

A)warm up

B)wod prep/mobility and instruction

C)”cement mixer”

E3MOM 7x

300m run

12 toes to bar 

Friday 

A)warm up 

B)15 min to build to a heavy of the following complex 

1 clean (any)

1 Hang clean (any)

1 front squat 

D)3x 

15 Hang squat cleans 115/80, (75/55)

15 burpees over bar 

Bootcamp/Friday 

A)warm up 

B)back squats 

5-5-5-5-5

KB step ups 

5-5-5-5-5 (e/leg)

C)amrap 15 

60 double unders (120 singles)

30 single arm dumbbell thrusters (break up how ever you like but try to balance right and left) 50/35

15 burpee box jumps 24/20

Saturday 

A)warm up

B)wod prep/instruction

C)”bar star”

Teams of 3, 1 works, 2 rest 

Amrap 7 50 snatches (any) 75/55 50 snatches (any) 95/65 Amrap Snatches (any) 115/75  

Rest 3 min

Amrap 7 50 bench press 95/65 50 bench press 135/95 Amrap Bench press 155/105 Rest 3 min 

Amrap 7

50 back squats 135/95

50 back squats 155/105

Amrap back squats 185/135 




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