Coach Blake

Happy Memorial Day!
Thank you to everyone who came out for the first Speakeasy Throwdown yesterday.

9:30am and 11am classes only today.

Murph
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. It is now referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Start of Summer Speakeasy Throwdown!
Registration begins at 10:45am, first heat at 11:30am.

Monday’s schedule will be 9:30am and 11am only.

Strength:
Back Squat 3×5

Metcon:
5 Rounds
AMRAP2 x 5 Rounds (1 minute rest between rounds)
10 Lunges (45#/25#)
10 Ground to Overheads (45#/25#)

After Party:
Max Effort – Weighted Plank Hold (45#/25#)

Prelude:
400m Farmer Carry (AHAP)

Headliner:
21-15-9-6-3
Row (Calories)
Thrusters (95#/65#)

After Party:
3 Rounds – HS Hold ME (rest as needed)

Opener:
2RM Hang Clean and Jerk

Headliner:
AMRAP10
T2B
Burpees
Box Jumps (30″/24″)
1/1/1, 2/2/2, 3/3/3, 4/4/4… etc

Opener:
2RM – Weighted Ring Dips

Headliner:
200m Run
20 Strict Pullups
200m Run
20 Deadlifts (315#/210#)
200m Run

After Party:
AMRAP2 – Hollow Body Rocks

Strength:
Thrusters 3-3-3-3-3

Metcon:
150 Kettlebell Swings (53#/35#)
*30 Double Unders every time you drop the KB

Finisher:
AMRAP3 – Strict Situps

Today kicks off our 30-Day Nutrition Challenge!

We’ll be having open gym today. If you’re participating in the challenge, please use today to make up any of the benchmark WODs you may have missed. If not, use today to make up a WOD, make up your own, or work your GOATS!

Please still sign in for class, thanks!

Zen with Jenn 10am.

Open Gym 11-1.

15 Minutes

500m Farmer Carry(AHAP)
with remaining time:
AMRAP
15 Pushups
15 Pullups or 5 Muscle Ups
15 Wallballs (20#/14#)