Monday 4/4/22

We are so excited that our April AOTM is…Pop T! Pop is such a great member of our community and a joy to have at Hardware. He pushes himself in every class, cheers on his fellow athletes, and is extremely coachable. People like Pop are what make our gym so special! Check out Pop’s AOTM profile here! Congrats, Pop!


Starting this week a leading up to Memorial Day weekend, we will start adding in some post class work for members to do after class to prepare for Murph. There will be two days out of the week that will have extra Murph Prep work. Look out for the extra work, it can be done any day during the week that works best with your schedule, just try and do it. Your body will thank you once it is time to do Murph!!



Part 1:


A. 8 min to perform: Bird Dog Row 5×8-10(each side)

B. 8 min to find a heavy set of 1 rep Bench Press


Part 2:

On the Minute x 10:

Minute 1: Max Cals

Minute 2: 10 Hang Power Snatches

Minute 3:  Max Cals

Minute 4: 9 Hang Power Snatches

Minute 5: Max Cals

Minute 6: 8 Hang Power Snatches

Minute 7: Max Cals

Minute 8: 7 Hang Power Snatches

Minute 9: Max Cals

Minute 10: 6 Hang Power Snatches


STANDARD: 45/35 lb

RX: 75/55 lb

SPORTt: 95/65 lb

COMPETITION: 115/85 lb



Murph Prep: Week 1



5 pull-ups

10 push-ups

15 air squats


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