Friday Fun

Warm-Up
10x Russian BB Makers
10 x Jefferson DL

2 Sets
20 x Banded Lat. Monster Walk (ea way)
5 Single-Leg Glute Bridge (ea Way)
10 Side Plank Reach Thrus
---------------------
DEAD ROW
For Time:
50/40 Cal Row
40 Deadlifts (225#/155#)
50/40 Cal Row

Johns ~ 11:23 (135#)
Stan ~ 9:16 (155#)
Daliege ~ 9:13
Wendt ~ 10:56
Drake ~ 11:36
tb ~ 10:58 (2:35 / 2:29 for rows... All singles for DL)

Thursday Sweat

Warm Up
Banded Scarecrow
5 x Wall Slides
10-15 Scap Pull Ups
---------------
EMOM x 9min:
1 = 5 x Shoulder Press from Catch Position of Jerk (Split Stance)
2 = 3 x Tall Jerks
3 = Exercise (1 = Spidey & Reach / 2 = Down-Dog Toe Touches / 3 = Kneeling Thoracic)
------------------
5 RFT ~
200m Run
20 HR Push Ups
10 Strict Pull Ups

Drake ~ 11:??
tb ~ 13:31 (2:38-5:08-7:59-10:50)

KAREN!!!

Warm Up...
2 Rnds
20m Bearcrawl
5 Inchworms
30-60s Static Hang
---------------------
KAREN
150 Wall Balls

Stan ~ 10:15
Ladick ~ 11:30
Daliege ~ 6:52 (50-15-10-15-10-15-10-15-10)
Wendt ~ 8:20
Johns ~ 10:57 (10's)
tb ~ 9:26 (10 x 8's then 10x7's)

AfterMATH

Warm-Up
Every 30s for 2 Rnds:
Deadbugs
Single Leg Glute Bridge (Rt)
Single Leg Glute Bridge (Lft)
Reverse Snow Angel
----------------------
Every 90s x 15min (10 Rnds):
2 x Snatch Lift-Off (2s Pause at patella)
1 x Low-Hang Snatch (1s Pause at Patella)
----------------------
ADD IT UP
AMRAP in 12min:
6 Power Snatches (135#/95#)
9 Burpees over Bar
12 TTB

(Alt WOD = 6 Strict TTB + 9 Burpees + 12 Alt DB Snatches)

Z.Wendt ~ 95-95-115-115-135-135-135-145-145-155 / 3 Rnds + 4 Snatches
Drake ~ 95-95-115-115-135-135-145-145-155-155 / 4 Rnds
tb ~ 95-95-115-115-135-135-145-145-155-155 / 4 Rnds + 16 reps (1 TTB)
All TTB UB, Snatches were 3-1-1-1 for 1-3, quick singles for 4&5 

Memorial Day Murph 2019

Page of past pics is HERE

9th year an running (no pun intended)...well, a little!

This Memorial Day celebrate/honor/remember those that have given their freedom (and lives) so we could have ours! They defended our great country (and us) in times of war and fighting.
We are a great country founded on ideas of life, liberty and the pursuit of happiness...true freedom.
But now we are in a crucial time for the country. What do those things mean...there is TRUTH and there is opinion. Our founding fathers did not rely on opinion, they use logic, reason & moral truths to determine/establish the way the country should be "born", run and governed. They took the greatest characteristics and ideas of other great nation/states, leadership, morals (and yes, religion) and melded them into our US Constitution.
There is nothing wrong with thinking we are a great nation, take pride in it; but do not be conceited about it. There is a great difference between pride and conceit...know it! Be respectful of all...whether you agree or not. There is a certain civility which we are losing in today's society.
If we get back to these simple thoughts, similar to how we should behave within sports, we could (indivitually) make a big impact on our society!

"Treat others as you would like to be treated."

"Never try to be better than someone else. Learn from others and try to be the best YOU can be."
~ John Wooden

Keep it humble and be realistic...

Others gave their lives so WE could have the lives we do have!!!

MURPH

For Time:

1 Mile Run

then...

100 Pull Ups*

200 Push Ups

300 Air Squats

then...

1 Mile Run

(optional ~ 20# vest if you like)
*modify as needed: feet on bar, jumping or mod. pull ups
You may partition the 100-200-300 up however you like (i.e.~20 sets of 5 Pull Ups + 10 Push Ups + 15 Air Squats, or 10 sets of 10 Pull + 20 Push + 30 Air Sqts, etc)

Results
Shawn Brehm (did this on Saturday...alone) ~ 34:54 (7:43 / 7:24 ... did 5-10-15 OTM! What a stud!)
Aria Fisher ~ 71:46
Kaylee Warnecke ~ 71:46
Autumn Johns ~ 62:38 (10m PR!!! / Mod Pull Ups / 11:08/12:50 for mile times)
Peter Rucker ~
Josh Hansen ~ 50:28
Oliver Nieman ~ 64:20
AJ Schutz ~ 38:00
Johnny Pyburn ~
Ryan Blokhuis ~ 56:34
Carson Junemann ~ 43:52
Gabe Ashbeck ~ 43:30
Garrett Junemann ~ 44:15 (w/ some puking at the finish...would have been under 44)
Nathan Frost ~ 49:10
Kailar Tritz ~ 44:47
Mason Tritz ~ 53:12
Aspen Tritz ~ 38:30
Sam Varsho ~ 38:50
Jackson Schoeley ~ 38:30
Matt Schooley ~ 44:30
Drake Biolo ~ 37:30 (7:19 / 8:50 for two mile times...college track helped this punk)
Zach Wendt ~ 39:04 (7:09 / 9:00 for two miles times)
Cort Halbur ~ 43:15
Sawyer Ladick ~ 35:49
Eric Hahn ~ 37:08
Justin Tritz ~ 28:50
Val Tonn ~ 54:26 (first mile 800m w/ Emmett / mod Pull Ups)
Ethan Tonn ~ 43:58
Brian Daliege ~ 53:21
tb ~ 55:05 (9:35/11:08 for mile times...NO rhyme or reason whatsoever on partitioning)
tb's breakdown ~ 
9:35 for first mile... 11:08 for second mile ~ both run-walks, but second was a bit more walking
Completed 65 Pull Ups + 120 Push Ups + 265 Air Squats @ 32:43 (450 Reps in 23:08 ~ 3.08s/rep)
Completed the final 35 Pull Ups + 80 Push Ups + 35 Air Squats @ 43:57 (150 Reps in 11:14 ~ 4.50s/rep)

Before

AFTER

Quicker...

Warm Up
10 x Wall Slides (3030)
10 x Lateral Lunges (ea dir)
------------------
Every 30s for 2min (2 sets):
30s Donkey Kicks
30 Reps Plank Shoulder Taps
-------------------
Every 2m x 12min (2 Sets):
1 = 2-5 Muscle Ups (w/ 2s Pause at catch pos.)
2 = 10m HS Walk (with partner if needed)
3 = 10-12 GHD Sit Ups
---------------------
AMRAP in 18min:
6 STRICT HSPU*
9 STRICT Pull Ups
12 Alternate Pistols (Sub/Scale ~ Alt. Cassock Squat w/ Goblet Hold KB)

Ladick ~
Daliege ~ 6 Rnds in 14min
Drake ~ 8 Rnds (mod HSPU)
tb ~ 4 Rnds + 21 Reps (Alt. Pistols to a 20" box / 3-2-1 HSPU for Rnds 1,2, & 3 then 2-2-1 HSPU for Rnd 4, only 3 HSPU in Rnd 5)

Push it...but not too hard!

Paced tempo today...
Get out of your comfort zone, but do not redline!

Warm-Up
SmashweRx Warm-Up ~ 1 time thru
Couch Stretch
---------------
Every 90s for 9min (2 Rnds):
1 = 30s Bearcrawl + 30s Plank Shoulder Taps
2 = 30s Side Rotation Med-Ball Toss (ea direction)
3 = 5 x Single-Leg Broad Jump (ea leg)
----------------
PACE CAR
Every 90s for 30 min (4 Rnds):
1 = 15/12 Cal Bike
2 = 10 Burpee Box Jump Overs (24/20) (alt ~ 15 Burpees)
3 = 250/200m Row
4 = 20 Wall Balls
5 = 50 D/U (or as many as you can get in 60s...leave some rest time)  (alt ~ 150m Run)

Drake ~ Completed
Bike ~ 45/55/57/1:02
Row ~ 1:02-1:12
WB ~ 10-10/20/10-10/10-5-1-4 (missed on the #6)
D/U ~ 50-42-50-47 (as many as you can get in 60s)
tb ~ Completed 
Bike ~ 37/47/51/41
Row ~ 46-49-52-55
WB ~ All UB (5x4cnt in my head...large #'s tire me out!)
50/50/30-10-10/50

Real Weight!!!

Using some real weight again today!!!
Suppose to be 275# DL, all of us, but Daliege scaled to 225#...

Warm-Up
30-60s Pronated Hang
10-15 x Russian BB Makers
10 x Jefferson DL
----------------------
2 sets:
10 KB Halos (5 ea)
10 KB Windmills (5 ea)
6 Turkish Get Ups (3 ea)
10 Single-Arm KB Thrusters (5 ea)
50yd Waiter Carry (Lft then Rt)
-----------------------
DEAD RUN
4 Rnds:
400m Run
10 Deadlift (275/185)
15 TTB

A.Johns ~ (135/Knee Lifts) ~ 20:28
Ladick ~ 16:31 (225)
Daliege ~ 19:13
Wendt ~ 19:00 (225)
Drake ~ 19:01 (225)
tb ~ 18:04 (225 / All Runs were 2:15-:25, quick singles on DL, UB on TTB...that saved me!)

Whatcha Bench?!?!

Banded Scarecrow x 60s in various positions
10 x Reverse Snow Angels (3030)
-------------------------
2 Sets:
30s at each:
Superman Hold
BB Floor Bench (45#)
Glute Bridge March
Med Ball Carry
Down Dog Toe Slaps
REST
--------------------------
5 min Work on 1/2 Kneeling DB Windmills
*Use very little weight if this is your first time. 
– Start in the kneeling position of a Turkish Get-Up (right knee up + right arm overhead)
– Keeping the KB to the sky, try to touch your left hand to your right foot.
– If you can do that with ease, then try to touch your left forearm to the floor.
– Return to your starting position.
-------------------------
Take 12-15 min to work to a 1-RM BENCH PRESS
------------------------
Every 2min x 8min (2 sets):
1 = 8 x Bench Press (80% ~ will not get all 8 at once...complete w/in 2min)
2 = 8 x Supine-Grip Bent Over BB Row
------------------------
EMOM x 6 (3 Sets):
1 = 12 x Parallet Shoot Thrus w/ Push Up
2 = 25 Banded Pull Aparts (1010)

1-RM / Wt Used for 8 x Bench
Johns ~ 115 / 85
D.Moon ~ 75 / 60
Z.Wendt ~ 225 / 175 (3-3-2 / 3-3-2)
Drake ~ 275 / 225 (4-4 / 4-3-1)
tb ~ 275 / 225 (4-2-2 / 3-3-2)

Row, and...

Warm-Up
15 x Banded RDL
30s Banded Lateral Walk (ea direction)
10-15 x Scap Pull Ups
-------------------------
3 Sets:
15 KBS
3 Burpees
30s Rest
-------------------------
A) 1000m Row for Time!
~ Rest till fairly recovered...4-6min
B) 2 Sets:
8 x KB Bulgarian Split Squat (3010) ~ Left
12 x Dynamic Bulg. Split Squats ~ Left
60s Rest
8 x KB Bulgarian Split Squat (3010) ~ Left
12 x Dynamic Bulg. Split Squats ~ Left
60s Rest
8x BB Roll Outs (2111)
60s Rest

So the 8+12 are really 20 total reps in a row...KB are held in Farmers carry for the BSS, then just drop after the 8th rep & go immediatly into the Dynamic (jumping) version... Quads will BURN!!!

Johns ~ 4:28.5 / ??
B.Daliege ~ 3:55.2 / 55#
S.Ladick ~ 3:43.3 / 55#
Z.Wendt ~ 3:31.4 / 55#
Drake B ~ 3:48.9 / 55#
tb ~ 3:26.3 / 35#

Row Breakdowns (every 200m ~ Time & strokes per minure):
Ladick ~ 41.5(33)-41.6(35)-47.2(34)-47.8(34)-45.3(36)
Daliege ~ 47.9(38)-47.2(38)-46.6(38)-46.9(36)-46.4(36)
Johns ~ 49.7(36)-50.3(29)-51.5(29)-56.6(39)-1:00.4(38)
Wendt ~ 42.2(27)-42.7(28)-42.6(28)-42.9(28)-41.4(35)
Drake ~ 47.7(33)-44.1(35)-44.8(36)-46.4(35)-45.9(37)
tb ~ 38.1(28)-39.9(26)-42.2(26)-44.2(24)-41.9(26)

Stan is Back!!!

Folks... Stan was back today!!!

Warm-Up
EMOM x 9 (3 sets) ~
10 KB Halos (5 ea way)
10 KB Windmills (5 ea way)
45s Deadbugs (Slow & Controlled)
----------------------------
GRIPPY
For Time:
10-9-8...3-2-1 of:
KB Swings
Goblet Squats
TTB
(55/35)

"TW Finisher"
Every 3m on 3m for 3 sets:
12 Cal Echo Bike as fast as possible!!!

We died after this... WOW!!!

Stan ~ 8:03 / 20-22-22
Ladick ~ 7:00 / 16-17-xxx
Daliege ~ 8:22 / 16-15-17
Z.Wendt ~ 9:04 (dang those TTB!!!) / 16-18-24
Drake B ~ 8:15 / 14-16-21
tb ~ 7:15 / 13-15-18

Thursday

Warm-Up ~ 2 Sets:
10 Scap Push Ups
5 ea of Y's, T's & W's
-----------------------
2 Sets:
30s Bike
30s Rest
100m Waiter/Farmer Carry (switch arms at 50)
-----------------------
TRI HARD
3 Sets:
60s Max Cal Assult/Echo Bike
15s Rest
60s Max HR Push Ups
15s Rest
60s Max Cal Rowing
90s Rest b/t Sets

tb ~ 194 Total Reps
Bike = 23-21-18 / 62 Total Cal Bike
Push = 25-26-24 / 75 Total Push Ups
Row = 18-21-18 / 57 Total Cal Row

Adjusting & Scaling

As is always the case...Workouts can be scaled, and modified to acquire the correct response.
This one needs to be adjusted...unless you are a real stud!!!

Warm-Up
Thoracic
Glute Side Raise (glute med) (2-3 x 10)
------------------
2 Rnds ~
25 yd Bear Crawl (Robotic Dog)
25 yd Backward Bear Crawl
30s Static Hang
-----------------
MODIFY as NEEDED
Every 2minutes x 30 Minutes:
1 - 400m Run
2 - 30 Wall Balls (20/14)
3 - 400m Run
4 - 30 Pull Ups
5 - 15 Burpee Box Jump-Overs (24/20)

Obviously we had to scale...
The thought would be that the 1st round is relatively easy(everything should be completed w/in 90s), 2nd round should be tough...3rd round need to push to make it... Our Scaling was good for us...

Daliege ~ 300m Run / 30 Wall Balls / 300m Run / 25 Pull Ups / 12 BBJO
Ladick ~ 300m Run / 30 Wall Balls / 300m Run / 25 Pull Ups / 12 BBJO
Z.Wendt ~ 300m Run / 30 Wall Balls / 300m Run / 30 Pull Ups / 15 BBJO (24 Pull Ups on 3rd Rnd)
tb ~ 300m Run / 25 Wall Balls / 300m Run / 30 Pull Ups / 12 BBJO

Quicker...

Warm Up
Thoracic Mobility
Hip Hinges
------------------
Every 90s x 18min (3 sets):
1 - 8 x Single Leg DL Lft (3011)
2 - 8 x Single Leg DL Rt (3011)
3 - 8 x BB Hip Thruster (20X1)
4 - 20 x Reverse Snow Angel (slow & controled)
------------------
AMRAP in 12min:
3 Strict TTB
12 KB Swings
12 Alt. Reverse Lunge w/ Goblet Hold
(55/35)

ZW ~ 7 rnds + 2 TTB
Drake ~ 7 rnds + 3 TTB
tb ~ 7 rnds + 3 TTB
Interesting today... there were different points where we would catch each other, rest, etc...
It was a fun workout!

HACKER...

Here is what I feel like:

Hackin' up a lung for the last 3 weeks...
Not cause of smoking however...

Today:
Warm Up:
2-3 Sets:
10 Alt Reverse Lunges
5 Push Press
5 Goblet Squats (Front Squats)
10 KB Swings
-------------------------
Every 90s for 18min: (3 sets)
1 = 8 x DB Box Step-Ups (Lft / 2111)
2 = 8 x DB Box Step-Ups (Rt / 2111)
3 = 8 x Single Arm Bent-Over DB Row (each Arm / 2111)
4 = 12 x BB Roll Outs
--------------------------
PICK IT UP
For Time:
800m Run (4 outdoor small laps...might have been about 150m shy)
30 DB Snatches (do not have to alternate arms)
wt ~ 55#/35#

Daliege ~ 50# ~ 4:23
Ladick ~ 45# - 3:50
Tyler Wendt ~ 55# - 3:37
Zach Wendt ~ 50# - 4:24
tb ~ 55# - 5:45
(did a mini-murph w/ class as well... 29:05 / 4:40 in the door from the 800m / Finished the 50-100-150 in 23:09 / then walked and ran out door at 24:00 / 29:05 for last 800m)

Coughing up junk for last 5 days...nothing to be done...These Doctors have a racket going!!!

Daize

Couple days here...
Wednesday was a rest day for me, and Ladick and Daliege did Tuesday WOD...
30min WOD...

Thursday...
Every 2m x 6min (3 sets)
5 Muscle Cleans + 5 1-step Box Jumps
------------------
Every 2min x 16min (8 sets):
Hang Clean + Clean (climbing)
------------------
AMRAP in 10min:
50 D/U
15 TTB (or Pike Sit Ups)
25 KBS (55/35)

Johns ~ 95-100-105-110-115-120-125 / 3 + 90 singles
tb ~ 115-135-145-165-175-185-195-205 / 3 + 50 D/U

Takes Time...

This one just takes time!!!

Warm-Up
30 HR Push Ups
400m Run
30 HR Push Ups
400m Run
30 HR Push Ups
------------------
Mobilize (5-8min)
------------------
EMOM x 10 (2 sets):
1 = 5 Wall Slides (3030)
2 = 25 Yd Bearcrawl
3 = HS Hold on Wall (35s)
4 = 10 Scap Retractions
5 = 2-3 Over-Unders (ea way)
----------------
TAKIN' TIME
EMOM x 30min (6 Sets):
1 = 12/8 Cal Echo Bike
2 = 12 Burpees (Scale Up ~ 8 Burpee Box Jump-Overs ~ 24/20)
3 = 8 Strict Pull Ups
4 = 12 Alt. Reverse KB Lunge (55/35 ~ farmers carry style)
5 = 8 Strict HSPU (Strict DB Shoulder Press if no HSPU)
*Modify/Scale numbers to fit what you can do

I did NOT scale up on the burpees, and THIS was by far and way the toughest one for me...
I pushed the bike a few times and those rounds actually felt better than the slower bike time rounds...

tb ~  Did 4 Strict HSPU each round... / Bike times for 12 cals were: 47-27-37-50-27-37...
Then those burpees...whew!!!
Johns ~ Completed during class

Runnin' DL

Done this or a variant before...

Warm-Up
400m Run
Mini-Leg Blaster
400m Run
Mobilize (5min)
-------------------
2 Rnds:
5 Jefferson DL (slow and controlled)
5 Romanian DL
5 Supine-Grip Bent Over Row
10 Front Rack Reverse Lunges
---------------------
RUN & DL
For Time:
21 Deadlifts (205/145)
400m Run
15 DL
400m Run
9 DL
400m Run

Daliege ~ 8:51
Ladick ~ 10:50
Johns ~ 13:12 (after 400's ~ 4:11 / 9:00 / 13:12) 10-5-6 / 5-5-5 / 9 for DL
tb ~ 10:38 (8-7-6 / 15 / 9 DL) 4:04 / 7:38 (8:14 started #3 400...2+ min each 400 = Terrible for me!)

Bikin'

Yesterday...I did TABATA Calories on bike...
49 Calories total...
320 Ave. Watts (906 was Max)
24.9 Ave. MPH (35.3 was Max)
66 Ave. RPM's (95 was Max)
1.35miles
did slow during 10s, not complete stop

This is a good warm up to consider!!!!

TODAY

Warm-Up ~ Mobilize
25 Light Good AM's

Be smooth, push it, but stay consistent:
10-9-8...3-2-1
Burpees
Strict Pull Ups

QUADS & GLUTES
3 Rnds (ea for Time):
20/15 Cal Bike
100' KB Lungewalk (55/35 ~ Farmers Carry Style)
2 Minutes Rest b/t

Ladick ~ 5:40 / 12:40 (5:00) / Had to go...
Daliege ~ 3:13 / ??? / 16:23 (he rested a bit more than 2m on last one...)
tb ~ 4:40 / 11:50 / 19:53 so... 4:40 (1:10 bike) / 5:10 (53s bike) / 6:03 (40s bike)
I think I took 90-120s after the bike on #3...wow, that was fast and taxing.
Not the smartest thing to do, but it was grinding, tough and I wanted to try it!

Echo Challenge coming ~ 50 Cals as fast as you can get them!!!
Saw some dude on Instagram get it in 43s...WHAT?!?!?

May Day

May already...wow!!!

Warm-Up...Loosen up...

BENCH Press
Every 3min for 15min (5 sets):
3 x Bench Press (start at 80% and move up...be heavy)
Do some mobilization while resting...

ROWIN' PLUS
Every 6min for 18min (3 sets):
500m Row
20 Alt. DB Snatch (55/35)
40/30 Push Ups (not Hand Release)

Johns ~ 5:08 (2:08) / 5:43 (2:43) / 5:38 (2:38)
Ladick ~ XX-155-175-185-195 / 4:32 / 5:11 / 5:47
Daliege ~ 135-155-175-185-185 / 4:58 (1:50) / 5:42 (1:58) / (??) 36 Push Ups
tb ~ 185-205-225-235-245 / 5:01 (1:47.2) / 5:33 (1:53.9) / 5:48 (1:53.8)

Those Push Ups...Jeez!!!