ANOTHER WEEK BEGINS AND WE'RE GETTING READY FOR "MURPH" ON MONDAY

• Remember - Murph is a time to honor someone who sacrificed himself for others, whether you are doing the whole thing or Smurf (half Murph) you are joining the biggest workout worldwide in honor of an incredible human being.

• We will run two heats of Murph, please sign up online so we can get an idea of numbers

• Please Register for either the first heat at 7:30 (plan to get here by 7:15 to warm up) or the second heat at 9:00 (also come early to warm up )

• We will have food and drinks afterwards potluck brunch style so please plan to bring something to share and stay to hang out and celebrate Memorial Day and Michael Murphy.

For time:

10 deadlifts

15 pull-ups

30 wall-ball shots

40 box jumps

800-meter row

40 box jumps

30 wall-ball shots

15 pull-ups

10 deadlifts

♀ 125-lb barbell, 20-inch box, and 14-lb medicine ball to a 9-foot target♂

185-lb barbell, 24-inch box, and 20-lb medicine ball to a 10-foot target

Warmup: Coach's choice - lot's of hip/shoulder

Hip bands - jumps - smash calves / lats with lacrosse balls

Roll out with foam roller

Squat therapy

Front Squat

Score: Load.

Overview: Tempo (3,1,X,0): 3-second descent, 1-second bottom control, stand aggressively, and go straight into the next rep without camping at the top. This is

position work under load, not just getting five reps done.

Workout:

Front Squat - Tempo (31X0)

- 5 sets of 5 @ 68%

Clean and Jerk Complex

5 sets of 1 rep:

• 1PC + 1SC + 1jerk (all 3 movements = one rep)