Happy Sunday gym fam, we hope everyone had a great weekend! ☀️Summer’s here and so is the Florida heat! Let’s remember to stay hydrated during these hot summer days. Drink plenty of water throughout the day or maybe even add electrolytes to your water for extra hydration. Let’s stay strong & hydrated so we can crush our summer workouts💦💪.
With summer just around the corner, it’s important to be extra cautious in the parking lot, especially with more kids around! Let’s all keep an eye out and drive carefully when entering and exiting the gym’s parking area. We encourage kids to play outside or in the designated kids’ areas during classes🏀🛝, let’s also make sure to tidy up after the kiddos to maintain a clean and welcoming environment for everyone! We’re so thankful to be part of a supportive and appreciative community.
🔥BOD SQUAD: CHALLENGE REGISTRATION is LIVE!🔥
Early registrants save 30% before June 3rd! If you’re interested in the Summer Nutrition Challenge, follow the link below for more details: http://email.reply.biglittlegyms.com/c/eJxskb1u2zAUhZ9G3GzwV6EGDm4Tp2mRFgnQIptAkZcUG1GUKcqG_fSFhI6ez7n4cL9j2mBVjJfX5effr-_9wWdHP-Dl4xlZZSm2ukGgyAOpCROMSwRRh6GNMM_aw3r7zH5RbF752_vpy637_fhN-6f_rXKdQKXSQ0YwnkNOY4SxqCknu5gS0oh6ZaQlmhLKLecgnOiw1Q-S1ZbSmrimQ0FRTDkWpCE1EVzuG-mww4azTjPDmKg4zjAN130X_BBKGcBf47w3KaJB9aVMc8UOFT1W9Gic65KdT4u2a17RIxrSZmB5e_nhniQrcJDTn-_i0YoJRSh9skpPAaUcfBhVtwyfu-05lJXVY4CcbA5-gVsjK479Gm3oOS3ZgNq6uzCfd5eUPyGjolbiXVxRJsX27hZFQWk3k_8CAAD__yHQkTY
💪MURPH is just one week away! We will complete our annual Murph Hero Wod on Monday, May 27th🇺🇸. Heats will start at 6am and run every 45 minutes throughout the morning, we will have heats available for everyone to reserve on Sunday (5/26). There will be NO evening class that day. Hero workout “Murph,” is a workout named after Navy Lieutenant Michael P. Murphy, who was killed in action in Afghanistan in 2005. It’s a way to honor and remember fallen soldiers like Murphy by pushing ourselves physically and mentally, reflecting the sacrifice they made for our country. Murph can be partitioned anyway, may be completed with or without a weight vest, and even shared with a partner! We hope to see everyone getting after Murph next week🔥.
Our monthly challenges are BACK, starting June 1st🏋️. June’s Challenge is to complete 60 minutes worth of wall sit hold. Each person that decides to participate will have the month to complete the task, they can complete as many minutes of the wall sit at a time each day. Their wall sit MUST BE completed at the gym and then record their score on the Board that will be placed in the gym so everyone can see where each person is🔥. We’re coming in HOT this summer, so let’s continue to get after it!
Workouts for the Week:
MONDAY
WORKOUT – PERFORMANCE
“Kelly” 5 Rounds for time of:
400m Run
30 Box Jumps (24” / 20”)
30 Wall-Ball Shots (20# / 14#)
WORKOUT – FITNESS
“KELLY (FITNESS)”
5 ROUNDS FOR TIME
400m Run
20 Wall Balls (14/10)
20 Box Jumps (20)
(Score is Time)
OPTIONAL MURPH PREP – ALL
WEEK 4/ DAY 1
CONDITIONING
3 SETS
400m Run @ 80%
200m Jog @ 50-60%
-100m Walking Rest b/t Sets-
*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too hard so your body can recover for next week.
STRENGTH
5-7 SETS
5 Strict Pull-Ups
10 Tempo Push-Ups (1111)
15 Tempo Air Squats (1111)
-Rest as Needed b/t Sets-
*Same idea as the conditioning. Get some reps in and work controlled ROM without overloading the body. Move with intent today and remember less is more with Murph right on the horizon!
TUESDAY
SKILL – ALL
EMOM x 5 MINUTES
1 Strict Pull-Up or Vertical Ring Row
+ 1 Kip Swing
+ 1 Pull-Up or Half Pull-Up
+ 1 Kip Swing
WORKOUT – PERFORMANCE
FOR TIME*
40-30-20-10
Push-Ups
20-15-10-5
Pull-Ups
*Complete 25/20 Cal Bike after each set.
**Option to wear 20/14lb Weight Vest.
(Score is Time)
WORKOUT – FITNESS
FOR TIME*
30-20-20-10
Push-Ups
15-10-10-5
Pull-Ups
*Complete 20/15 Cal Bike after each set.
(Score is Time)
WEDNESDAY
STRENGTH – ALL
Deadlift (1 x 1)
5-3-1-1-1*
*Start Mod-Heavy and build past Workout Weight.
(Score is Weight)
WORKOUT – PERFORMANCE
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)
12 Up-Downs Over Bar
4 Deadlifts (315/205)
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)
12 Up-Downs
4 Deadlifts (205/145)
(Score is Rounds + Reps)
THURSDAY
PARTNER WORKOUT – ALL
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 25 MINUTES
160 Double Unders or 320 Single Unders
120/100 Cal Row
80 Push Press (Athlete Choice)**
60 Back Rack Alt. Lunges
*P1 works while P2 rests. Split work as needed.
**Barbell Weight Options…
(45/35)
(75/55)
(95/65)
(Score is Rounds + Reps)
FRIDAY
STRENGTH – ALL
Hang Clean (1 x 1)
EMOM x 12 MINUTES Hang Cleans*
*MIN 1-4 = 3 Reps
MIN 5-8 = 2 Reps
MIN 9-12 = 1 Rep
*Start Light-Mod and build to Heavy. Option for Squat or Power.
(Score is Weight)
WORKOUT – PERFORMANCE
15 ROUNDS FOR TIME
2 Hang Squat Cleans (185/135)
5 Toes to Bar
(Score is Time)
WORKOUT – FITNESS
15 ROUNDS FOR TIME
2 Hang Cleans (135/95)*
5 Toes to Something
*Option for Squat or Power.
(Score is Time)
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES*
200m DB Suitcase Carry
30 Box Jump Overs or Lateral Box Step-Overs (Athlete Choice)
30 Burpees or Up-Downs
*P1 and P2 will complete the 200m Carry together and switch the DB as needed. For the other two movements, P1 works while P2 holds the DB above the waist. If the DB drops below the waist at any time P1 & P2 must complete 10 Synchro Air Squats.
(Score is Rounds + Reps)
