The 2019 MURPH athletes at Foundation
If you’re planning to participate in MURPH on Memorial Day, maybe bring your plate carrier/weight vest/ruck in so you can begin practicing movements as you’ll do them that Monday. Speaking of which, RSVPs for that day are already open!
We’ll have a set of 5 lanes as we currently run them, and another class with a cap of 10 which will not have dedicated lanes, but should respect social distancing rules.
WORKOUT for Monday 5/17/2021
Warmup
Until told otherwise repeat the following:
250m row
20 air squats
10 pushups
5 pullups
Feel free to work on the basics like kipping, arch body, different stances. Also variations like pistols, chest-to-bar/muscle-ups, handstand pushups, etc.
Workout
Starting with an empty bar LIFT every minute on the minute for as long as possible
– begin with SNATCHES until you hit a max-for-the-day or miss thrice
– move onto CLEANS until you hit a max-for-the-day or miss thrice
– finish with DEADLIFTS until you hit a max-for-the-day or miss thrice
Make sure the lifts happens on the beep, change weights immediately, then use the remainder of the interval to rest. Be mindful of jumps to allow yourselves plenty of reps as preparation. Chase solid technique and the weight will come!
Post heaviest loads for all three lifts to whiteboard/comments!
WATCH: Our weekly Follow-Along Kettlebell Workout
HIGH INTENSITY INTERVAL TRAINING for Sunday 5/16/2021
Premiering at 9am
Then join us for Yoga at 10am on Zoom! RSVP via PushPress for room info.
READ: Inslee Announces Statewide Reopening Date of 6/30 and Short-Term Statewide Move to Phase 3 – Governor Inslee
IN-GYM WORKOUT for Saturday 5/15/2021
Warmup
Row until coach says otherwise, then movement patterns!
MetCon
5 rounds for max total reps:
1:00 DB squats
1:00 DB hang clean & jerks (5/5), 20/35/50lbs
1:00 box jumps, 12/20/24”
1:00 alt DB snatch
1:00 calorie row
1:00 rest
Post score to whiteboard!
WATCH:
There’s a new competition coming …
IN-GYM WORKOUT for Friday 5/14/2021
Warmup
Work on your kipping until coach says otherwise, then movement patterns as a group!
Workout
for time:
30 back squats
40 toes-to-bar
50 deadlifts
40 chest-to-bar pullups
30 back squats
Rx = 40/65/100kg on the barbell. If you have a vest/plate carrier/ruck/hiking pack and plan to do MURPH on Memorial Day then you should start wearing it to build up tolerance!
Post times to whiteboard!
WATCH: Ever experience the “Back Barbeque”?!
When it comes to single-arm lockouts would you should be able to see a vertical arm from any angle.
CONDITIONING for Thursday 5/13/2021
https://youtu.be/EX3u6nZ4l7k
MONORAIL
3 rounds for max total reps:
1:00 thrusters
1:00 pogo hops
1;00 step-ups
1:00 t-pushups
1:00 devil’s press
1:00 rest
Post score to whiteboard!
READ: Sesame Oil, Healthy or Not? – r/Nutrition
For those with weaker (or injury-prone) ankles TOE WALKING may be an accessory you add to your personal practice. Great for warmups before a jog or exercise this can be done anywhere.
Start with your knees completely locked, your butt tucked under your body, and your abs engaged. Start with a single calf raise to your absolute end-range then take very small steps forward, sideways, and backwards, moving from the hips.
Generally we would do this in lengths of 30 to 60 feet once or twice to build the strength and stamina of the muscles and joints of the lower leg, ankle, and feet.
IN-GYM WORKOUT for Wednesday 5/11/2021
Warmup
Row until coach says otherwise, then 2:00 max hang, then movement patterns in your own lane!
Strength/Technique
every minute on the minute for 6 sets: DEADLIFT + CLEAN + JERK. Double up on one of the lifts! Suggested percentage loading: 60-65-70-75-75-75+
Conditioning
AMRAP in 20:00
100 double unders
60 lunges
20 pushups
Post results to whiteboard!
LISTEN: Goodwill Doesn’t Want Your Broken Toaster – NPR
WATCH:
CONDITIONING for Tuesday 5/11/2021
LEVIOSA
10 rounds of
:30 rocket launchers
:30 T-pushups
Double up if you’d like! Post results to comments!
READ: How the MURPH Workout Became the Most Legendary Fitness Challenge Ever – Men’s Health
WATCH:
