by ctf_admin | May 11, 2016 | Daily Workout
MOB: Full body WU: Parking lot jog + parking lot sprint R: Movements S: Back Squat. BASE YOUR NUMBERS OFF 90% OF YOUR 1RM + 20# WU SETS: 1×5@40%, 1×5@50%, 1×3@60%. WORK SETS: 1×3@70%, 1×3@80%, 1x max reps @90% C: 4 Rounds for splits and total...
by ctf_admin | May 10, 2016 | Daily Workout
MOB: Full body WU: 400m run R: Movements. C: For time: 800m run 50 situps 800m run 50 Medball Russian Twist (right + left = 1 rep) 20/14 800m run 50 4-count bicycle kicks 800m run LII: Weight of choice. LI: 400m run/walks. 35 reps of each at subs of choice and weights...
by ctf_admin | May 9, 2016 | Daily Workout
MOB: Full body WU: 2 minutes of jump rope/double under practice R: Movements S: Strict Shoulder Press. BASE YOUR NUMBERS OFF 90% OF YOUR 1RM + 10# WU SETS: 1×5@40%, 1×5@50%, 1×3@60%. WORK SETS: 1×3@70%, 1×3@80%, 1x max reps @90% C: For time:...
by ctf_admin | May 8, 2016 | Daily Workout
MOB: Full body WU: 6 T2B. 7 Pullups. Parking lot run. R: Movements S: Deadlift. BASE YOUR NUMBERS OFF 90% OF YOUR 1RM + 20# WU SETS: 1×5@40%, 1×5@50%, 1×3@60%. WORK SETS: 1×3@70%, 1×3@80%, 1x max reps @90% C: AMRAP in 10:00 of: 6 T2B 7 Pullups...
by ctf_admin | May 6, 2016 | Daily Workout
Ask us all your MURPH CHALLENGE questions today and we will create a FAQ blog post for you! MOB: Full body WU: 5 pullups. 5 pushups. 5 wallballs. 400m run. R: Movements. C: Murph Prep. Class 1. 2 rounds for time of: 1 mile run 30 pullups 40 pushups 50 wallballs 20/14...
by ctf_admin | May 5, 2016 | Daily Workout
MOB: Full body WU: 5 BB Hang Power Cleans. 6 Burpees. R: Movements. S: Bench Press. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM + 10#. WU SETS: 1×5@40%, 1×5@50%, 1×3@60%. WORK SETS: 1×5@65%, 1×5@75%, 1x max reps @85% C: 10-9-8-7-6-5-4-3-2-1 reps...
