Thanks for being so awesome you guys and getting after it without me for these past few weeks!  I fly in Monday from Brazil, “ready” for Murph!!    Remembers the schedule is quite truncated it being a holiday and all 🙂

***NOTICE: Memorial Day is Murph!!  We’re doing a BBQ and WOD at 4:30pm, come one come all!  Morning Schedule is TBD, please let me know with your preference, we’re looking hard at 10am right now!***


CrossFit Classes:

Monday: “Murph”

Tuesday: Row 1k, rest 4 minutes, row 750, rest 3 minutes, row 500m rest 2 minutes, row 250 rest 1 minute, row 500m rest 2 minutes, row 750m rest 3 minutes, row 1k rest for the remainder of the day.

Wednesday: Clean 1 Rep Max

Thursday: 10 Deadlifts 225/155, 400m Run, 10 Deficit Handstand Push-ups, 3 Rounds for Time

Friday: Overhead Squat 5 rep max

Saturday: The Chief, but trade rounds back and forth, and 4 minutes on 1 minute off. You do 3,6,9, I do 3,6,9 for 4 minutes. 5 Rounds for Rounds


Weightlifting Conjugate:

Monday: Absolute Strength Clean and Jerk, come at 4:30 and get after it, then eat!

Mid Thigh Hang Power Clean w/pause, and Jerk

Banded Clean Pull 6×1 90%

DB Upright Rows 5×15

Hanging Leg Raises 100x


Tuesday: Lower Body Accessories

Sumo Stiff SN DL 5×8

Lateral Step-Up, go weak side for max slow strict reps, then match the strong side, 3 times

Reverse Hypers Regular 270lbs 3 sets

Banded Pull-Throughs 5×20

Flutter Kicks with Ankle Weights 300x



Wednesday: Rest

Thursday: Speed Strength Snatch

High Hang Snatch 4×2 70%, 4×2 75%, 4×2 80%

Safety Bar on Back, Box Squat 12×2 with 60% of Low Box Max and 25% Bands, wide stance

Safety Squat Bar Goodmorning 10×2 80%

40 Seated Jumps DB’s to Jerk 45

Degree Back Ext w/ball 100x

Cable Pulldown Abs 4×25


Friday: Sleds Recovery Session

4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Chest Presses
-Ab Twists

Pushing Sled:
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
GHD Sit-ups 5×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Saturday: Max Effort Lower Body

Front Banded Cambered Bar Box Squat for Max

Belt Squat Goodmornings w/SSQ Bar for Max

Iso’s 4″Up CL Pull 5 sets of 3 exertions

KB Shot Puts 5×20/side

Single Leg Back Extensions in GHD 50/leg


Sunday: Rest


Powerlifting Conjugate:

Monday: come in at 4:30 and get after it, the join us for BBQ!!

40 Seated Jumps Wearing a weighted Vest

Sumo Deadlift Against Bands K: 1 1”

45 degree GHD Barbell Hip Extension 5×8

Strict Reverse Hypers 5 sets

Sled Marching w/ Med Ball 400m

One Handed Farmers Walk 3 trips/side



Regular Grip 3 Board Straight Bar

Close Grip 3 Board 3×12

Low Incline DB Extensions 5×8

Barbell Bent Over Row 5×5

Close Mag Grip Pulldowns 5×8

KB Shot Puts, right up right, reverse it hard!



40 seated jumps Wearing a weighted Vest

Reverse Hypers 5×12

L-Hang Holds 10 Max Effort Holds

Banded 200x hamstring curls

Triceps extensions Do 100-200 of them



Cambered Bar Low Box Normal Stance K: Orange and Mini + 115

Speed Dead’s 160 w/ 1″ and micro bands 20 singles

Hip and Back Extension to Glute Ham Raises 5 sets

Sideways Sled Marching 200m  K: 2 plates

Hanging Knee Raises 100x



Duffalo Bar Straight Weight 8×3,K: 100

4 sets alternating DB’s 40’s max reps

DB Kickbacks Palms Down 4 sets

GHD DB Rows 6×10

75 Chest to Bar JPU’s

Band Rotators 3x burning/side