10 REPS EACH
Lunge with Overhead Reach
Lunge with Side Bend
Lunge with Rotation
Single Leg Glute Bridges
Bird Dog
Cat Cow
T-Spine Rotation
90/90 Hip Mobility
Frog with Rotation
Half froggers with Rotation
Push up down dog
Worlds Greatest Stretch
X-Factor

35 Min EMOM
Run 200
Side to Side Ball Slams :30
Ski 225/175
Battle Ropes :30
Bike 10/7
Sled Push
Rest

Run 400
20 PVC Pass Throughs
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Pull aparts x 10
Face Pulls x 10
Side Plank Rolls x 10
Thoracic Opener on Foam Roller

Every 2 minutes (5) sets
5 Bench Press @75%
5 Chin Ups (weighted if possible)

3 sets (failure should be at these rep ranges)
Dips 6-10
Barbell Row 6-10
Front Plate Raise 10-15
DB Side Laterals 10-15
Hip Hinge Curls 8-12

3 Sets
1 Min Ab Wheel
1 Min Plank
1 Min Russian Twists

Run 400
20 PVC Pass Throughs
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Pull aparts x 10
Face Pulls x 10
Side Plank Rolls x 10
Thoracic Opener on Foam Roller

Every 3 Minutes (3) sets
Shoulder Press 6-8 reps
Push Press till failure
Push Jerk till failure

10 sets
Alternate between D-Ball Carry and Farmers Carry 100 yd.
Immediately followed by a 200 Run
:60 rest

Who eats well during the week and dicks around on the weekends?
Are you really eating well during the week or do you just not eat as poorly as you do on the weekends so you think you’re eating well in comparison to the weekends?
What is it about the weekends that makes you feel like you have to stuff your face for two days straight?
I’m pretty sure if you’re one of these people, your weekends start on Friday, and you probably don’t even wait till Friday night.
Do you consider this situation eating 90/10 or 80/20? Cause it’s not, not even close.
Let’s say you are a woman who has an average of 1500 calories a day during the week which would be 7500 cals for the weekdays and then blow up over the weekend having baked goods, ice cream, and other sweets till you’re pissin out your asshole equating to 6000 calories for the weekend.
Which isn’t hard to do if you’re eating all the shit I just mentioned, that would be almost as many calories in 2 days as you did the previous 5.
If you are supposed to be having 1500 calories a day, that would equal 10,500 but because you can’t control yourself over the weekends you’ve just added a surplus of 3000 calories for the week, which would be just under a pound, that’s 4 lb’s a month you would be adding and you wonder why you’re not losing weight eating well during the week.
This is retarded. You know what’s not retarded?
Eating 1500 calories a day for 7 straight days. You’ll lose weight and look how you want to look.
What’s with the weekends anyway? Who invented the whole thing about stuffing your faces and letting go on the weekends?
You’re either all in or you’re fat.
Get your minds right

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

Every 2 minutes / 10 x 10
Same weight for all 5 sets
Goblet Squat
Swings

Every 2 minutes for (10) sets
Run 200
Alternate between 20 Push ups & 12 T2B or 25 Ab mat Sit ups

Run 400
Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 2:30 x 5
Deadlift x 5
Bulgarian Split Squats x 8
Increase weight from last week

Every 3 minutes (5) Rds
7 Thruster @115/75
10 Pull ups
15 Burpee

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

Every 2 minutes / 7 x 10
Same weight for all 5 sets
Goblet Squat
Swings

Metcon:
5 Rounds
Run 400
Row 500

Run 400
20 PVC Pass Throughs
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Face Pulls x 10
Side Plank Rolls x 10
Inchworm x 10
Thoracic Opener on Foam Roller

Every 2 Minutes x 5
Bench Press @70%

3 Sets till failure with 2 Min Rest
Dips 6-10
Barbell Row 6-10
Front Plate Raise 10-15
DB Side Laterals 10-15
Concentration Curl 6-10

3 Sets:
Run 200
20 Wall Ball

Run 400
Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

10 Min EMOM
10 Swings
10 V-Up

20 Min Every Other Minute
Sprint 200

Class is at 9am for the Murph workout
Do all the movements correctly, don’t disrespect this dude. If you can’t do all the reps correctly, then modify the workout.
I’d much rather see a half Murph done correctly than a full Murph done with half range of motion. I guess full Murph at half range of motion would be like doing half Murph.

The Murph Workouts are this weekend.
The times will be, Saturday @8:30am, Sunday @10am, and Monday @9am.

Remember, this is just another silly holiday that revolves around BBQ’s and food. You don’t have to participate in the debauchery.
This is what everything revolves around, fuckin shit food. The whole fuckin industry loves holiday’s. Holiday’s, Birthday’s, Funeral’s, Festival’s, everything, everything revolves around sugary foods. It’s terrible, absolutely terrible what they do to people.
Thank god it’s gonna rain, it’ll put a damper on the over indulgence of chemically enhanced fake foods.
Imagine what you’ll feel like if you make it through the holiday without stuffing your face and passing out from food coma.
Don’t be like everyone else.
Don’t do it, it’s that easy, just don’t do it!