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WOD Programming – Week of 5/30/22

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Monday – Two classes only @ 7:30AM and 9AM

“MURPH”

For time, with a weight vest

1 Mile Run

100 Pull-Ups

200 Push-Ups

30 Air Squats

1 Mile RunFull-Murph, Half-Murph, Team Murph…..HAVE FUN!To honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

Please read more about Michael Murphy and his heroism here…

https://btwb.blog/2021/05/26/memorial-day-murph-who-what-why/

Tuesday

AMRAP 12 for Quality

10 Alternating DB Strict Press, 5/arm

8 Pendlay Rows

20 Walking RDL Marches, 10/leg

20 Plank Pull-Throughs

AMRAP 12

12/9 Calorie Row

20 Slam Balls

15 Russian KBS, athlete’s choice

Wednesday

Every 1:30 for 6 Rounds

3 Banded Deadlifts + 3 Unbanded Deadlifts , athletes choice; build

For time (15 min cap)

10-20-30-40

Alternating DB Snatches, 50/35

15-15-15-15

Box Jumps, 24/20

30-30-30-30

Double Unders

Thursday

EMOM 32

Minutes 1&2: 500/450m row (400m Run) – High Effort

Minute 3: 20/17 Calorie Assault Bike

Minute 4: REST

Friday

AMRAP 10 For Quality

1 set of DB “21’s”

25 Banded Triceps Extensions

25 Banded Biceps Curls

6-8 Strict Ring Dips or 10-12 Bench Dips

12 min Up Ladder

2 Wall Balls, 20/14

2 Box Step-Overs with Medball, 24/20

Add 2-reps to each every round (e.g. 2-2, 4-4, 6-6, 8-8, etc)

Saturday

TBD

Sunday

Go outdoors and use your fitness.

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Michael Egebrecht “Eggy” has been involved with sports his entire life, including coaching in various capacities for almost 10 years. He began his coaching career at Concordia University Chicago as a strength and conditioning coach while pursuing his Masters Degree in Exercise Science. Mike left Concordia to move to Colorado and finished his Master’s program at CU Boulder.

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Alex Velasquez

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After recently moving to Colorado, I joined the Intensity Park Meadows family in December 2017. I believe the athlete’s success is my success. My greatest satisfaction as a coach is to see that moment of clarity in an athlete’s eyes. My goal is to help people safely improve their movement for long term health and to have fun during the process. I frequently reflect on my fitness hierarchy of “Stability > Mobility > Technique > Intensity > Volume”.

I was never involved with organized sports during my youth; skateboarding was my sport of choice. Much later in life, I was inspired to be more active after a conversation with a friend who had recently finished the Boston Marathon. Deciding to enter short distance triathlons, and without a swimming background, the jump to athletics was fairly arduous. On a whim, I was given an article from a local newspaper regarding Crossfit Endurance. After one Endurance class consisting of rowing, push presses, and lunges, I was hooked. It wasn’t until a year later that I jumped into formal Crossfit classes. My first WOD – Murph.

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