Congratulations to all our Quarterfinals Athletes who crushed all 4 WODs over the weekend!
Give shout outs to
Quinn McGinnis
Jennifer Ruhl
Ariel Corriera
Jessica Lee
Tatjana Sulaver
Michael Caliboso
Alison Jarbo
Tiffany Divelbiss
Jesse Green
Bao Hoang
Drew Behrens
Darrin Henderson
Jason Jonas
Lauren Shavers
Shauna Perko
Sandra Veillette
Kim Peterson
Mason Martinez
Ashley Selby
Nicole James
Skye Harry
Zach Danke
Diana Rockey
Events coming up
Running Clinic with Mason Saturday 7am sign up here:
Nutrition Journey with Coach Sam starts Saturday with InBody Scans and a one on one with Coach Sam. Sign up HERE
Get your Murph shirts/tanks ordered on your Push Press members app!
Monday
WOD:
2 rounds of:
In 3 mins, for max reps of:
Run, 400 m
max reps in remaining time Pull-ups
-- then --
In 3 mins, for max reps of:
Run, 400 m
max reps in remaining time Push-ups
-- then --
In 3 mins, for max reps of:
Run, 400 m
max reps in remaining time Air Squats
-- then --
In 3 mins, for max reps of:
Run, 400 m
max reps in remaining time Toes-to-bars
Tuesday
Strength: Deadlift 5-5-5-5-5 *building to workout weight
WOD:
7 rounds, 1 min each, for max reps of:
21 Double Unders
7 Burpees
max reps in remaining time Deadlifts, 315/225 lbs
Rest 2 mins
Wednesday
Strength: Every 3 mins for 15 mins do:x [ 3 Shoulder Press + 3 Push Jerks + 6 Alternating Front Rack Lunges ], pick load
WOD:
3 rounds for time of:
30 Alternating Pistols
15 Push Jerks, 95/65 lbs
Thursday
WOD:
For time:
50 Wall Balls, 20/14 lbs, 10/9 ft
5 Strict Muscle-ups
40 Wall Balls, 20/14 lbs, 10/9 ft
4 Strict Muscle-ups
30 Wall Balls, 20/14 lbs, 10/9 ft
3 Strict Muscle-ups
Post WOD core strength:
For quality:
30 V-ups
40 Tuck-ups
50 Hollow Rocks
Friday
Heavy day
Power Clean 3-3-3-3-3-3-3
*start at 60-70% of your 1 rep max and build to a 3 rep max for the day
Lift every 3 min
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