5k Course

 

Learning How To Front Squat and Clean

Learning the Front Squat and the Clean

 

Murph PREP Week 1

 Murph PREP

Memorial Day Murph is on the Horizon

WEEK 1 OF TRAINING

MURPH TRAINING DAY 1: GET UP AND MOVE!

Today is a great opportunity to find a place worthy of logging some miles and find a pull-up bar that can be used pull-up practice during any pull up drills over the next several weeks.

MURPH TRAINING DAY 2:

One Mile Time

Day 2. Feel free to do at Apex and use a vest from loft. Task is simple: Run one mile for time or for completion.

SCALING: If you are unable to complete a mile running, you may jog or walk. Rest as needed. To "scale up", complete the mile wearing a 20 lb vest.

MURPH TRAINING DAY 3:

Air Squat Practice Day 3.

Complete as many air squats as you can in a set amount of time; OR see how many reps you can complete throughout your day;

OR

Complete a specific amount of reps every hour throughout your day. Whatever you can do to get some air squats in tomorrow, DO IT!

MURPH TRAINING DAY 4: Weekend Challenge 

Every ‪2:00‬ for ‪20:00‬

10 Push-Ups

20 Double-Unders

Every 2 minutes for 20 minutes: Complete 10 push-ups and 20 double-unders (10 rounds total).

1 WEEK NO SUGAR CHALLENGE- COMING UP!

Do you have what it takes?

"Eat meat and vegetables, nuts and seeds, some fruit, little starch no sugar. Keep intake to levels that will support exercise but not body fat." Greg Glassman

All strength training classes are in a challenge to NOT eat sugar, fructose, sucrose, high fructose corn syrup or any form of sugar in the top three ingredients of any food for an entire week. Fruit is ok, however keep quantities in moderation and eat a protein along with your fruit.

 

Time to hand over that Snapple bottle, Gatorade or Red Bull that may be in your possession for today's lunch. Find someone who is willing to take this challenge with you. Ask a parent, sibling or friend to help keep you on track for the week. Tell someone what you are doing as it might help to hold you more accountable. This may even become a lifestyle. Take it one week at a time. 

 

GOODLUCK

NO SUGAR JOURNAL SHEET

B-Day Classes will complete the Challenge starting March 1st - March 7th

A-Day Classes will complete the Challenge starting February 28th - March 6th

***If you catch anyone of your friends breaking the rules of the NO Sugar Challenge please send a picture to jwagner@soudertonsd.org to be considered for publication on this website. Be Careful what you are eating.

The Strict Pull Up and Butterfly Pull up

Strict Pull Up

Kipping Pull Up

Butterfly Pull Up