💚 Come join us for our first Wednesday yoga class! 5/13 at 7:15pm
💚 Open gym hours this coming Saturday (5/16): 10am-4pm
💚 The gym will be closed on Saturday from 4-7pm for a private event
💚 Saturday Watch Party! Join us at the gym at 7pm to watch Teague Vigil's MMA fighting championship!
General Warm Up (5-12)
3 rounds:
Bike 1:00 (:20 easy, :10 hard)
:30 Wallsit
:30 Plank Plate Step Up
Specific Warm Up (12-24)
Air Squat:
5 Squat Therapy
Walk away from wall and do 5-10 Feet together squat, 5-10 feet wide squat, go back to wall
5 Squat Therapy
10-15 Air Squats (normal stance)
Pushup:
:20 Bottom Pushup Hold (chest 1″ from ground)
5 Tempo Pushup (:03 lower)
5 Hand Release Pushup
Pullup:
5 Scap Pullups + 5 Small Kips + 5 Big Kips (2″ hitch)
3x Kip, Kip, Pullup (work timing)
5 Pullups (or option)
RX (27-45)
70 Air squat
50 Hand release push up
30 Pull up
50/40 Cal bike
30 Pull up
50 HR push up
70 Air squat
For time.
Goal: Sub 15:00
Cap: 18:00
*Wear/ bring a weight vest for an extra challenge!
Intermediate
70 Air squat
50 Hand release push up (kneeling)
30 Pull up (banded)
40/32 Cal bike
30 Pull up (banded)
50 HR push up (kneeling)
70 Air squat
For time.
Baseline
45 Air squat
30 HR wall or box push up
20 Ring Row
25/18 Cal bike
20 Ring Row
30 HR wall or box push up
45 Air squat
For time.
(48-58)
2 sets:
:30-:45 Handstand Hold (can attempt freestanding)
:30-:45 Chin Over Bar Hold
:30-:45 Ring Support
*Scale COB hold to ring row hold (rings at chest hold)
Today has a very “Murph” feel, which is intentional with that right around the corner. The movements will look familiar from benchmark workouts like Cindy and Chelsea, just without the bike–you’re welcome for that treat.
This pyramid-style workout will challenge both your body and your mindset. The goal is to move with purpose, build local muscular endurance, and maintain a steady pace as the reps climb and descend. Stay smooth early so you can keep pushing as fatigue sets in.
If you’re planning to wear a vest for Murph, today is a great opportunity to start building some quality loaded reps and get comfortable moving under that added demand.