Saturday May 23, 2020
May 22, 2020
Monday May 25, 2020
May 24, 2020

The guys are modeling the “Murph” shirts from the past years!
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”!


”Supple Sunday”

5 Rounds:
30 Second Side Plank (Each Side)
200 Meter Farmers Carry (50’s/35’s)
1 Minute Max Leg Lift Overs


*Finishing out the week with a “Supple Sunday” workout that is focused on the midline
*There is no score for this workout, but do write down any variations you made or thoughts about the workout in the notes section for future reference
*You will accumulate 30 seconds on each side in a side plank to start each round
*Complete all 30 seconds on one side before advancing to the next
*You should complete a duration that allows you to get through the work with 1 break max each round
*Reduce the time as needed
*Prescribed is 2 dumbbells, but you can also use kettlebells for this station
*Choose a moderate weight here that allows you to complete the written distance with 2 breaks max
*Adjust the weight or distance as needed
*Leg lift overs start with you seated on the floor with your legs together in an “L” like position
*Sitting tall with the torso as vertical as possible, you’ll lift your feet up and over one dumbbell and tap them on the other side
*Every time your feet make contact with the ground, count 1 rep
*The legs should remain straight, the chest should remain tall, and the feet should remain together throughout the movement
*For this station, you’ll complete as many reps within 1 minute instead of accumulating 1 minute of work
*For Example: If you start your first rep at 4:15 on the clock, you’ll stop at 5:15 on the clock
*Click Here for a demo of this movement
*Reduce Time
*Reduce Distance
*Single Arm Farmers Carry
*Odd Object Carry
*200 Meter Weighted Run
*400 Meter Run
*1 Minute Flutter Kicks
*1 Minute Hollow Hold
*Let’s focus on the knees for all three movement today
*In the side plank and leg lift overs, we want the knees to remain in a locked out position the whole time
*Locked out knees ensures the body remains in a straight line from head to toe in the plank, allowing the obliques to stay engaged
*Locked out knees in the leg lift overs keeps the legs straight and makes the movement more challenging – helping us get the most of of the station
*The farmers carry is the opposite, where we want to keep the knees unlocked throughout
*This unlocked knee position allows for better balance and prevents any rocking from side to side
*This will help you move more quickly through these 200 meter carries
*With this workout not being for time, there isn’t too much strategy other than to aim for quality positions across the board
*Keep the hips high off the ground in the side plank
*Maintain a soft bent in the knees in the farmers carry to prevent any side to side movement
*Stay upright with the legs and feet tight in the leg lift overs
*Break up these reps, times, and distances as needed to stay moving well over the 5 rounds


8 Minutes For Quality

With Light Dumbbell:
100 Meter Single Arm Farmers Carry (50 Each Side)
30 Seconds Flutter Kicks Video
30 Seconds Down Dog Video
30 Seconds Up Dog Video



“Success at anything, will always come down to this. Focus and effort. And we control both.”

~Dwayne Johnson (The Rock)

Often our world looks at individuals such as the Rock, and chalk him up to being “gifted”. Or “naturally talented”. Yet he would put it a very different way.

Focus and effort. Because we don’t see the painstaking hours behind closed doors, the long nights and early mornings, it looks so natural for him. So easy. But as Vince Lombardi once said, “The man on top of the mountain didn’t fall there”. Nothing in life happens by accident.

All that matters is two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).