Murph

  • Saturday, June 04, 2016

    Murph

    Royal Burpee Challenge

    Today is the end of the Fourth Annual Royal H. Burpee Challenge to honor the Easton, PA  man who made the exercise a household name: Royal Huddleston Burpee.

    Steph and Jonathon have been doing burpees since February 7th starting with 1 Burpee and adding a burpee a day until today when they they will do 119.

    Please congratualte them on an insane and incredibly hard task

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  • Saturday May 24th

    No Classes on Sunday

    Murph on Monday

    1st Heat starting at 11:00 

    BBQ afterwards 

     

     

    Metcon

    "May Day"

    Partner WOD Stadium Style

    30 Something

    3 Rds                                                

    30 Something

    30 Wall Balls
    30 Weighted Sit Ups
    15 Burpee Box Jumps
    30 KB Swings

    Working at the same time.  Partner cannot advance until the partner in front as completed all reps for that movement

     

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  • Friday March 21st

     

     

    Strength

    Romanian Deadlift

    6-6-6-6-6-6

     

    Goal

     

    • Chest should be up so that writing on shirt can be read
    • Maintain neutral spine throughout
    • Bar never leaves contact with leg
    • Legs are not stiff 
    • Technique practice for all.  Empty Bar for the 1st 4 sets.  If technique is perfect then add 5/10 Lbs at most for the remaining sets

     

     

    Metcon

    Spring Is Here

    3 Rds

     

    1 Min Each Station

    Push Ups

    KB Swings

    TTB/K2E

    KB Push Press

    Rest

     

    ​Newer Athletes

    3 Rds

     

    1 Min Each Station

    Plank Holds

    KB Swings

    Sit Ups

    DB Push Press

    Rest

     

     

    RESOURCES/ARTICLES

    Memorial Day Murph via defiantWOD.com

    Hero Wods - via Breaking Muscle

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