Learning the Front Squat and the Clean
Tuesday, April 1, 2025
Sunday, March 30, 2025
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).
Tuesday, February 25, 2025
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
B-Day Classes will complete the Challenge starting March 1st - March 7th
A-Day Classes will complete the Challenge starting February 28th - March 6th
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.
Wednesday, February 12, 2025
Tuesday, February 11, 2025
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