Week 7 Tempo Back Squat: 3 Sets of 2,3,4 reps 2 reps, strip some weight, 3 reps, strip some weight, 4 reps = 9 reps per set; rest 2 mins between sets 2 Seconds down No Pause Fast on the way up Then….. AMRAP 10 Minutes 30 Double Unders 20 Kb Swings 53/35 10 Burpee Over Kettlebell 8 am Murphers  Read more

2 Classes 8am & 10am “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile For time. Complete with a weight vest if you have one.  We offer our sweat and suffering for a brief moment to honor not just this one soldier but all those who have made the ultimate sacrifice that we may have our freedoms we hold so dear. A humble thank you. LT. Michael P. Murphy United States Navy (SEAL) May 7, 1976 – June 28, 2005 LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters....Read more

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian No Yoga Today Endurance AMRAP 35 Minutes 50 Double Unders 40 Situps 30 Db or KB Snatch 20 Burpee Box Jumps 10 Cal Bike or Row 5 Strict Pullups 1000m RunRead more

Tabata (20sec of work by 10sec of rest x 8 Rounds. Stay at the same station for all 8 rounds. NO REST, and go right into the next station. Goal is to get 8-10 reps for every 20sec of work.) *Only Need 1 DB 50/35 (do 4 rounds on each side and then switch) 1.) Single Arm Russian Swings 2.) Single Arm Power Cleans 3.) Single Arm Deadlifts (Try not to lean to one side. This works your core big-time!) 4.) Front Rack Lunges (hold in a goblet squat position) 5.) Single Arm Front Rack SquatsRead more

WWPF – For Time   1 Round 42 SDHP, 95/63 (mix anyway) 42 Alt Box Jumps, 24/20 42 Alt Toes 2 Bar,   200m Med Ball Run Relay x 3   1 Round 30 SDHP, 95/63 (mix anyway) 30 Alt Box Jumps, 24/20 30 Toes 2 Bar, (Switch Every 5 / Partner Hangs)    300m Med Ball Run Relay x 2   1 Round 18 SDHP, 95/63 (mix anyway) 18 Alt Box Jumps, 24/20 18 Synchronized Toes 2 Bar   400m Med Ball Run Relay x 1    Read more