**Remember to register for Murph. We’ll do the workout at 10am Monday, May 30th. If you want your shirt in time for the event, please register by Thursday, May 19th. https://themurphchallenge.com/register/** Warmup: ROM drills, dynamic stretches, junkyard dog Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: Every minute on more »

Warmup: ROM drills, dynamic stretches, 10 PVC clean pulls, 10 Front squats, 5 jerks Strength: Clean + Jerk 5/5/3 @ 40/50/60% 1 RM 3/3/3+ @ 70/80/90% 1 RM WOD: Every minute on the minute for 5 minutes each exercise: 5 Ring Pull-ups, or ring rows 10 Knees to Elbows 15 Hand release pushups 20 Back more »