What a turn out we had for Murph this year….51 beautiful people came out to workout with us today. If you did not get a chance to take on Murph yesterday with us, feel free to do it Tuesday or any other day this week.
Tuesday
Every 4:00 for 5 sets:
-4 Hang Power Cleans, must be done unbroken. Compare to 1-3-19
Wednesday
EMOTM for 20:00
(1) 3 Shoulder (strict) Press
(2) 10 Strict Ring Dips
(3) 15/12 Calorie Bike/Row
(4) rest
Thursday Open Gym
3 Rounds For Time:
-15 T2B
-15 Deadlifts, RX (225/155)
-20 Situps
-20 Russian Swings, RX (53/35)
Friday
For Time:
-500m Row
-30 Front Squats, RX (155/105)
-400m Run
Saturday
2 Rounds For Time with a partner:
-30 Power Snatches, RX (135/95)
-30 Clean and Jerks, RX (135/95)
What a crew!