(248) 860-2898

6/1/24 – 240601

Group Warm up 

Group Mobility 

Strength – EMOM x 10: sled push 75ft down + 75ft back *Fast as possible

 

WOD ( Workout of the Day ) 

AMRAP x 14

2-4-6-8-10-12

Box jump overs – 24/20″

100ft dumbbell farmers carry – 70/50 dumbbells x 2

5/31/24 – 240531

Group Warm up 

Group Mobility 

Strength – EMOM x 20 alternating movements 

1.) 3 Front squats *Building in weight

2.) 7 burpee box jumps – 24/20″

 

WOD ( Workout of the Day )

For time – 10 minute time cap

100 Double unders

50 Alternating dumbbell snatch – 50/35lbs

100 Double unders

 

5/30/24 – 240530

Group Warm up 

Group Mobility 

Strength – Every 2:00 x 7 sets: Bench press 1/1/1/1/1/1/1 *Build to a heavy single for the day.

WOD ( Workout of the Day ) 

5 rounds for time – 20 minute time cap

8 Handstand push ups

8 Alternating front rack lunges – 115/75lbs

8 Push press – 115/75lbs

400m Run

Lv.2 – 95/65lbs 

Lv.3 – 75/55lbs 

5/29/24 – 240529

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For time with a partner

120 Sit ups

120/80 Calorie bike

120 V-ups

80/56 Calorie bike

120 Sit ups

60/42 Calorie bike

Finisher : 2 sets 

1:00 Cobra stretch

1:00 couch stretch / side

 

5/28/24 -240528

Group Warm up 

Group Mobility 

Strength – 200m single arm Farmers carry 53/35lbs R+L, rest 1:30 between hands

WOD ( Workout of the Day ) 

2 rounds for time – 20 minute time cap

teams of 2, one working at a time

50 Kettlebell swings – 70/53lbs

50 Shuttle runs ( 1 rep = 25ft down + 25ft back )

 

5/25/24 – 240525

9:00am METCON class – This is a different workout outside of “MURPH” 

10:00AM “MURPH” Hero workout 

5/24/24 – 240524

Group Warm up 

Group Mobility 

Strength – On a 12 minute clock: build to a heavy 3 rep push press *Should be about 6-10 attempts.

WOD ( Workout of the Day ) 

7 Rounds for time

7 Toe to bar

7 Push press – 95/65lbs

7 Box jump overs – 30/24″

LV.2 – 75/55lbs + 24/20″ 

5/23/24 – 240523

Group Warm up 

Group Mobility 

Strength – Every 5 minutes, for 4 sets: 1:00 sandbag hold + 15 barbell good mornings *Add weight if possible.

WOD ( Workout of the Day ) 

10 Minute AMRAP

30 Ab mat sit ups

15/10 Calorie row

Finisher: 3 sets 

1:00 couch stretch / side

1:00 stradle stretch

5/22/24 – 240522

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

For total time including rest periods

400m Run

Rest 1:00 

800m Run

Rest 2:00 

1,200m Run

Rest 3:00 

1,600m Run

*All workouts can be scaled on an individual basis.