Friday May 22, 2020
May 21, 2020
Sunday May 24, 2020
May 23, 2020

This years “Murph” event may look a little different than past years, but it is still going to be epic!
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Attention: There will be NO Zoom Yoga this Saturday, it will be back on next week!

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We can’t believe “Murph” is this coming Monday! We are excited to be able to support two local food trucks this year to keep a little more social distancing. Marmalade Coffee will be here from 7:30am to 11:00am serving coffee and smoothies, then we will have Dawgz n’ Leenks serving their specialty brats from 11:30am to 1:30pm!

If you ordered a shirt they will be available to pick up this Saturday between 8:00am and 11:00am, or you can get them on Monday.

We can’t wait to see all of you crush “Murph”!
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WOD

”Gone In 60 Seconds”

3 Rounds:
40 Single Dumbbell Step-Back Lunges (50/35)
30 Single Dumbbell Alternating Power Snatches (50/35)
20 Burpees 🙂

On the Minute: 20 Double Unders

STIMULUS

DESCRIPTION
*Double unders at the top of every minute will interrupt your progress on this three round workout
*Starting on the 0:00 and every minute thereafter, you’ll complete 20 double unders
*With whatever time remains in the minute, complete as many reps of the single dumbbell movements or burpees as you can
*After each set of double unders, pick up wherever you left off in the round
*Your score is the total time it takes you to complete the 3 rounds
8We expect this workout to take between 18-25 minutes to complete
DOUBLE UNDERS
*This number is meant to be relatively small
*This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements
*Adjust the rep number as needed or choose from a variation listed in the “modifications” section
DUMBBELL MOVEMENTS
*We’ll use a single dumbbell for both movements today
*Choose your weight based off the more challenging of the two – the dumbbell snatch
*This should be a load that you can cycle for 20+ reps unbroken when fresh
*On each movement, you’ll alternate sides every rep:
Lunges: 20 Reps Per Leg
Snatches: 15 Reps Per Arm
*The back knee should touch the ground in the lunges and both bells should touch the ground in the snatches
*Ensure you are fully locked out up top on each movement before switching sides
*You can hold the dumbbell wherever is most comfortable for you on the step back lunges
BURPEES
*The burpees to finish out each round are standard burpees
*The chest and thighs touch the floor in the bottom
*You can jump up or step up
*Finish at full extension with a small clap overhead and some air under the feet
MODIFICATIONS
DOUBLE UNDERS
*Reduce Reps
*30 Single Unders
*20 Seconds of Attempts
*10 Over and Back Dumbbell Hops Video
*20 Line Hops Video
*20 Double Taps Video
SINGLE DUMBBELL ALTERNATING POWER SNATCHES
*Odd Object Ground to Overhead Video
*Slamballs
*Kettlebell Snatches or Swings
SINGLE DUMBBELL STEP BACK LUNGES
*Jumping Lunges
*Reverse Lunges
TEACHING
*Let’s focus on keeping the dumbbell centered on the body to help us maintain control of the weight
*In the lunge there are 3 places we could hold the weight:
*On the Shoulder: The slowest to get into, but the most balanced
*Goblet Position: A little quicker to get into, still balanced, but taxing on the core
*By the Side: The fastest to get into, but the most taxing on grip, which interferes with the snatches
*Test out these methods and see which one works best for you
*In the snatch, the way we keep the weight centered is by making contact behind the toes and by pretending like we are “zipping up a coat” on the way up
*Let’s avoid tapping the dumbbell forward of the toes and swinging it away from the middle of the body in the jump up
TIPS
GENERAL
*There are a couple ways to approach this workout
*The first is to maintain a steady speed throughout the workout
*In this option, it’s simply about finding a moderate speed that you won’t slow down from at all during the workout
*Switching hands on the floor in the dumbbell snatch can help with this
*The second option is to work at a higher intensity and include some rest in each round
*In this option, you could work hard until either the :40, :45, or :50 on each minute and use the remaining time for transition and rest
*The shorter amount of time you work, the faster your pace should be, as there is more rest built in
*The faster pace of this strategy allows you to get a good deal of work done in less time
*The transition and rest allows you to catch your breath and be ready to attack the double unders right at the start of the next minute
*No matter what option you choose, make sure to neatly place your jump rope on the ground to make for seamless transitions to the rope every minute

WARMUP

30 Seconds Each

Single Unders
Active Spidermans Video
Single Unders
Active Samson Video
Single Unders
Mountain Climbers Video
Single Unders
Reverse Lunges
Single Unders
Frog Hops Video
Single Unders
Slow Burpees

BODY ARMOR

Not For Time:
50 “Child Makers”

STIMULUS

DESCRIPTION
*Working the upper body and lower body in todays Body Armor piece
*The “Child Maker” is a play on words of another dumbbell complex called the “Man Maker”
*1 “Child Maker” is:
1 Push-up
1 Dumbbell Row (Left)
1 Dumbbell Row (Right)
1 Dumbbell Deadlift
*These 50 reps are not for time, so break them up as needed and aim for quality of movement over speed
*It is your choice on loading

MODIFICATIONS

*If you have only a single dumbbell, complete a regular push-up, and the remainder as written above

*If you do not have any weights, complete:
1 Push-up Plank Video
1 Push-up
1 Burpee

MOVEMENT VIDEOS

Child Maker: Video

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DAILY MINDSET

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.”

~Steven Hawking

One of the largest dangers in life is a closed mind. The scariest part: we often don’t even realize it’s even happening. It’s never done on purpose.

It’s how our mind operates by default. When we believe we have the answer, we stop looking for the solution. We not only stop seeking it out, but we are no longer sensitive to the thought of another option. We can effectively blind ourselves.

Purely acknowledging that human condition can be all that we need. It’s the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out.

As Socrates said, “All I know, is that I know nothing.”
Grateful for what we have learned, yet eager to climb higher.