Workout:

10 Min EMOM
2 Power Cleans
Increase weight every other set

21-15-9
Power Clean 135/95
Push Jerk. 135/95
Burpee over Bar

Murph workout class times:

9:30 and 10:30 am

“Murph”
Run 1 Mile
100 Pull ups
200 Push ups
300 Air Squats
Run 1 Mile
You may partition the reps as you like.
Most common is:
20 Rounds
5 pull up
10 Push up
15 Air Squat
Or, 33 Rounds
3 Pull ups
6 Push Ups
9 Air Squat
But, you’re welcome to do what you wish.
The workout also calls or a weighted vest if you have one.
I prefer everyone do full range of motion for every rep at a decent time first before wearing a weighted vest. Otherwise, you’re just unnecessarily abusing your body for the holiday.

Workout:

400 meter run
30 Box jump @24/20
30 Pull up
30 Swings @55/35
30 Walking lunge
30 Knees to elbow
30 Push press
30 Back extension
30 Wall ball
30 Burpee
30 Double Under
-400 meter run-
20 Box jump
20 Pull up
20 Swings
20 Walking lunge
20 Knees to elbow
20 Push press
20 Back extension
20 Wall ball
20 Burpee
20 Double under
400 meter run

Workout:

10 Minute Amrap
Alternate between the two exercises:
Bar Dips till failure
Barbell Curl 8-10 reps

8 Rounds 20/10: 4 minutes each exercise:
Bike
Ski
Row
Sit ups
Finish all 8 rounds before moving to the next exercise. One minute rest between exercises

Workout:

8 Min EMOM
3 Deadlift @70%

Every 4 Minutes for 24 Minutes
35 Double Under
6 Power Clean @165/110
12 Burpee Over Bar

Lifting heavy,
Helps maintain bone density decreasing the risk of Osteoporosis allowing you to fall without breaking your hip and dying
Increases muscle mass which leads to burning more calories and aids with lifting heavy shit like groceries
Increases athletic performance leading to a better pickleball game
Improves mood reducing the symptoms of anxiety and being fuckin depressed
Helps regulate hormone levels and may alleviate PMS and menopause (this is good for a lot of you)
Improves posture so you don’t walk around like a turtle
Gives you a leaner look so you don’t look like a mess
And, improves brain function reducing the risk of dementia
If you’re a woman, lifting heavy doesn’t get you big and bulky, that’s just fuckin retarded

Workout:

8 MIn EMOM
2 Push or Split Jerk
Increase weight every other minute

3 Rounds/ rest 2 minutes between rounds
Every minute complete:
1. Wall Ball 20/14
2. Pull up
3. Box Jump 20″
4. Push up
5 Run 200
Go hard for each minute!

Workout:

Back Squat
3 Reps every minute for 10 Minutes
Add 5 lbs from last week

4 Rounds
Run 400
20 GHD Sit ups
20 American Swings @53/35
20 Walking Lunges

Workout:

30 Min Amrap
Complete as many rounds as possible in 30 minutes alternating between you and your partner:
35 Double Unders
5 Power Snatch @135/95
10 Burpee Box Jump @24/20
Start with 5 Power Snatch and increase by 1 rep after each round (you and your partner completing 1 round each is equal to a round)
35 D.U. + 5 Power Snatch + 10 Burpee Box Jump
35 D.U. + 6 Power Snatch + 10 Burpee Box Jump
35 D.U. + 7 Power Snatch + 10 Burpee Box Jump

Check this out. Mel is like 70 or 80 years old doing 80 Deadlifts with a 53 lb. kettlebell in the middle of doing a whole bunch of other shit.
There’s 30 year old women who would be crippled doing the same thing. Granted Mel is one strenuous workout away from her bladder falling out, but that’s an unavoidable situation from age and birthing children. It’s crazy to me that women still believe the way to being fit and looking good is running and starving yourself.
Do I need to post pictures comparing long distance runners bodies to those who lift weights again?
Even with all the information on the internet today women are still under the spell from women’s fitness magazines pushing cardio and starvation as the secret to looking good cause let’s face it, no one starts working out for health reasons. Not to say all the information on the internet is true but there seems to be one common theme amongst people who know what the fuck they’re talking about, and that’s lifting heavy shit and eating meat, chicken, fish, eggs and vegetables.
I bet most women still believe they are going to get big from lifting weights. Something every guy would love to happen when they lift but doesn’t will magically happen to women?
Crazy, absolutely fuckin crazy.
Mel looks incredible for any age because she watches what she eats and lifts heavy shit.
That’s it, that’s the secret! It’s not Weight Watchers, Nutrisystem or Noom. These along with any other program that doesn’t follow eating meat, chicken, fish, eggs and vegetables is just a scam to steal your money.
It’s very simple. Lift heavy weight and eat meat, chicken, fish, eggs and vegetables. Have I said it enough times?
You don’t need someone to tell you how or what to do, I just did that. Now, you gotta follow it and following a program isn’t going to make you do it, only YOU are.
Like I’ve said in the past a million times, YOU ARE THE FUCKIIN PROBLEM!
It’s fine to admit. We all got problems. I to have problems and I know I’m the cause of every one of them.
What are most people you know who are 70 years old doing for fitness? Withering away to nothing and a one way ticket to a nursing home.
Women like Mel should be memorialized in society for doing their part in fixing the fucked up health system in this country.

Workout:
Every 3 minutes for 30 Minutes
Run 200
7 Pull up
14 Push up
21 Sit up

Workout:

60/48 Cal Ski or Row
50 Wall Ball
40 Deadlift @135/95
30 Hang Power Clean @135/95
20 Toes-to-Bar
30/24 Cal Bike
20 Toes-to-Bar
30 Hang Power Clean @135/95
40 Deadlift @135/95
50 Wall Ball
60/48 Cal Ski or Row

Has anyone changed their breakfast since this post?
I’ve received some breakfast pictures.
Thank you for that even though there was not nearly as many pictures as I would have hoped for.
Besides the pictures with sweets in them they were pretty descent.
What’s with the avocado? I never realized it was such a popular food. Is it a popular food because it’s a healthy fat or does everyone just enjoy the taste?
I’m thinking it’s because you’ve been told it’s a healthy fat, which it is. However, if you are fat and you are interested in shedding some fat it’s highly unlikely that will happen if you have eggs, bacon, cheese and avocado.
While I do believe in a well balanced meal, there seems to be some kind of an imbalance in the meal I’ve just described.
Eggs, bacon, cheese and avocado all have a good amount of fat in them. You don’t need to have all three, one will suffice.
On top of all that fat I saw some toast, excuse me, healthy toast. So, you’re having toast and fat for breakfast?
That’s not gonna work. Yes, eggs have protein but if you only have two eggs, that’s only 10 grams of protein depending on the size of the egg.
So, there’s 5-6 grams of fat in an egg, let’s say you have two, that’s 10. 4-6 grams of fat in a piece of bacon and I know there’s no fucking way you’re having just two pieces. Cheese, cheese has roughly 8-10 grams in a 1/4 cup and there’s absolutely noooooo fucking way anyone’s having a 1/4 cup.
Then the infamous avocado! Avocado has 30 grams of fat in one avocado!!!! Let’s say you control yourself and have only half, still 15 grams.
So, it’s totally possible to have 50 grams of fat in your breakfast, and toast.
I don’t even want to get into the amount of calories, that could possibly be 450 calories and that’s only the calories from the fat content. Oh and toast.
Get rid of all the fat. Even if you are eating a high fat and protein diet there’s enough fat in steak and eggs that you don’t need to add anything.
I didn’t notice but don’t tell me there’s butter on that toast!! When the fuck did I say Toast!!!!!