Tuesday

Weightlifting:

Clean 'bear' Complex:

7 rounds of:

Power Clean

Hang Power Clean

Hang Squat Clean

Squat Clean

3 times through is one round. Reps are touch and go and you are not allowed a 're-grip' or to drop the bar. You only have to do '3 reps' so the weight can be heavier, go as heavy as you are able. If you drop or re-grip it is considered a fail.

Have fun!

Friday!

WE ARE CLOSED MONDAY FOR MEMORIAL DAY. Remember the Fallen.

Today is the day we do Murph for Miller. We will be accepting donations for the Wheaton Midwest Shelter for Homeless Veterans. There is no cost to do the workout, but any and all donations are accepted. We will be starting the workout within 15 minutes after the class began. Please arrive early if you need any personal stretching or mobility to complete before the group warm up.

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to the Zen.

Tuesday

Murph is this Friday (and Saturday if you miss Friday). This is a tough but fun workout that we will do in honor of the fallen. Also it is a chance to raise a little money for the Midwest Veterans Homeless shelter in Wheaton. Donations are accepted but not expected.

Weightlifting

15 minute EMOM of the Clean

First 5 minutes 3 reps a minute at 70%

Second 5 minutes 2 reps a minute at 80%

Final 5 minutes 1 rep a minute at 90%

Then you will have an additonal 10 minutes to attempt a 1 rep max at the clean.

Conditioning (optional)

3-5 rounds not for time of

3-5 reps of inverted hangs on the rings

5-10 reps of strict pull ups.

Post loads to the Zen

Monday

This week on Friday and Saturday is “Murph for Miller.”  There is no cost to do the WOD, we only ask for a donation of any amount but do not expect anything. This year we would like to raise more than $500. All proceeds are donated to the Midwest Shelter for Homeless Veterans. Please ask Jason for more information.

We can modify to anyone that wants to participate in Murph. You may also invite people to either try a version of the workout or just to come to cheer you on.

WOD

AMRAP in 20 minutes

4 Wall Climbs

8 Up Downs

12 Toes to Bar

Post rounds completed to the Zen.