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Murph Sunday and Summer Shape Up Last Chance!

Hey team,

Yet another reminder about Murph this Sunday morning! Still spots in heats, let me know if you want to get in if they fill up! You can also come by and just cheer people on :)

Also, the Summer Shape Up is about to kick off this coming Sunday! This is an opportunity to pick up some ongoing nutrition tips, get pre-post body composition, recipe packs, and more. It runs for 6 weeks and you can find more info HERE. Come join the party with me, you won't regret it!




WARM UP: Partners - 8 min warmup

Partner 1: 6 shuttle run lengths (i.e. 3 laps)

Partner 2: rotate through -

Front plank first round

Plate floor to overhead second round

Inchworms third round


Every 2 mins for 20 mins, alternating between:

3 Power Cleans

3 Shoulder-to-Overheads (try for split jerks!)

Extra Instructions

work up progressively, with the goal being crisp accurate reps. last two sets should be tough. Can put the bar in rack for sto or clean it. Weights don't have to be the same for both exercises.


Death by Assault bike calories :)

Start at 1 calorie in the first minute, reset monitor, do 2 calories the second minute, 3 the third and so on until you can't complete the designated calories. Grab some bonus calories even if you don't think you can make the next minute


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