Why you should compete


We’ve just gotten through Festivus and if you talked to any of our athletes about their experience you ‘ll know that they’ve been pretty pumped up about it.
I happen to know that a few of those athletes were very anxious heading into that big day. They were walking into an unknown situation wondering if they were prepared enough, if they were good enough. They were and they were! They did things they’ve never done and excelled in places unexpected. On top of that, they had fun!

Competition is an important part of our training. It gives us purpose in what we do. It demands attention and thoughtfulness on the “why” of our actions. It makes setting and reaching goals realistic and effective.

Moving into the spring, there are lots of opportunities to compete.
Both individual and partner competitions will be popping up all around us. Ask one your coaches what local competition may be the right fit for you.

Take a chance on yourself, grab a friend and put yourself to the test. Find out what you can really do.

 

 

Monday – Level Up Training


Strength
A. 3 sets of:
8 Back Squat, Climb to a heavy set

B. 3 sets of:
6 Crossover Box Step Ups, each leg
*Hold Dumbbells

***Were testing a heavy single on Snatch tomorrow. Stay light today if you want to stay fresh to test well there.

Conditioning
AMRAP x 10 minutes:
11 Handstand Push ups
14 Dumbbell Front Rack Walking Lunge Steps, 50s/ 35s

Gymnastics
5 rounds for quality:
5 Strict Pull ups
:30 Hollow Hold
:30 Arch Hold

Then do a Max set of Strict Pull ups with a Green Band. (if needed, add a band or 2 to get to 15+ reps)

Box News
Memorial Day Murph WOD & Potluck May 29th @9:00am

Monday


“Blushed”
AMRAP x 10 minutes:
11 Handstand Push ups
14 Dumbbell Front Rack Walking Lunge Steps, 50s/ 35s

Box News
Memorial Day Murph WOD & Potluck May 29th @9:00am

Check out this Video from last yearss Memorial Day Murph WOD!

Saturday


“Street Sharks” (Teams of 2)
For time:
400m Run
42 Cal Row
42 Toes To Bar
400m Run
30 Cal Row
30 Toes To Bar
400m Run
18 Cal Row
18 Toes To Bar

Partners will run together, but split the Calorie Row and Toes to Bar work up evenly.

Box News
Memorial Day Murph WOD & Potluck May 29th @9:00am

Friday – Level Up Training


Strength
4 rounds:
8 Pistols, each leg (Add a KB if proffecient enough)
8 Sumo Stance Good Mornings, light

Conditioning
“Death Star”
5 rounds:
AMRAP x 1 minute:
7 Front Squat, 155/105
Max Lateral Burpee Over Bar
Rest 1 minute between rounds

Score is total Lateral Burpee Over Bar

Daily Midline
5 rounds for quality:
10 GHD Hip Extension
10 Floor Wipers

Box News
Memorial Day Murph WOD & Potluck May 29th @9:00am

Friday


“Death Star”
5 rounds:
AMRAP x 1 minute:
7 Front Squat, 155/105
Max Lateral Burpee Over Bar
Rest 1 minute between rounds

Score is total Lateral Burpee Over Bar
Record scores to Train Heroic

Box News
Memorial Day Murph WOD & Potluck May 29th @9:00am

Thursday – Level Up Training


Snatch Complex
3 Snatch Deadlifts + 3 Hang Power Snatch + 3 Overhead Squats
-Build to a max set (all reps are touch and go, once you start, there is no re-grip)

Conditioning 
“Strict Press A Thon”
21 Unbroken Strict Press, 95/65
50 Double Unders
15 Unbroken Strict Press, 95/65
50 Double Unders
9 Unbroken Strict Press, 95/65
25 Double Unders

20 Double Under Penalty every time the Strict Press is broken up. (You do not have start back at zero)

Daily Midline 
COS Iron Scap
Then
4 rounds:
:15 Plank
:15 Side Plank (Right)
:15 Hollow Body Hold
:15 Side Plank (Left)

Box News
Memorial Day Murph WOD & Potluck May 29th @9:00am

Thursday


“Strict Press A Thon”
21 Unbroken Strict Press, 95/65
50 Double Unders
15 Unbroken Strict Press, 95/65
50 Double Unders
9 Unbroken Strict Press, 95/65
25 Double Unders

20 Double Under Penalty every time the Strict Press is broken up. (You do not have start back at zero)

Box News
Memorial Day Murph WOD & Potluck May 29th @9:00am

Wednesday – Level Up Training


Maintenance Mobility
-Doorway Stretch
-Banded Distraction Shoulder Stretch
-Pigeon Stretch
-Couch Stretch
-Foam Roll
-Lacrosse Ball

Spend 2-5 minutes working on each of the following. ¬†Go to the Train Heroic app or website and click “Tips” for video demos!

Box News
Memorial Day Murph WOD & Potluck May 29th @9:00am

Wednesday


“Double Baseline”
2 rounds for time:
500m Row
40 Air Squats
30 Sit Ups
20 Push ups
10 Pull ups

Rest 5 min between round

Box News
Memorial Day Murph WOD & Potluck May 29th @9:00am

Check out the video below to review proper hip hinging, a critical component to GAINZ!