Get ready for Murph on Memorial Day. The workout includes two miles of running and a high volume of pull ups, push ups and air squats. We will also be operating on holiday days which means only two classes will be offered, 8:30am and 5:30pm and weight vests will be firsts come first serve.
Get ready to update your one rep max numbers this week. The first max lift will be on Tuesday the 21st.
No lifting on Monday but you will have a chance to retest a benchmark workout! This one was last performed almost a year ago. Plan to do five rounds of running 400 meters, a few box jumps and wall balls.
Tuesday we will start our first round of max lifts with the deadlift. The metcon will be very “Franish” with thrusters and pull ups.
Coming up on Wednesday we’ll knock out the bench press before moving on to an AMRAP of double unders, toes to bar and push ups.
The back squat will be our max lift on Thursday and the workout will be a fun couplet of running and power cleans at a moderate weight.
Let’s work on skills and turn our weaknesses into our strengths with a low intensity “Goat Day” on Friday. Before that we will do our final lift which is the shoulder press.