August Posterior Chain Challenge

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August Posterior Chain Challenge For the August challenge, we are working on developing posterior chain strength.  The focus should be on proper posture and movement, not on load or speed.  Be especially careful of the Jefferson Curls; they can be dangerous if performed too quickly or with too much weight (meaning you cannot round up […]

July Sprints and DU/TU Challenge

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July Sprints and double-under/triple-under Challenge Do 9 sets of sprints on 9 different days (3 of each sprint distance) throughout the month.  Sprints may not be done on consecutive days, so space them out!  Time yourself on the sprints.  Attempt to find a pace for each sprint distance that is the fastest pace that you […]

June Dip Challenge

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June Challenge: Dips! Ring dips, box dips, p-bar dips, use bands, support your weight a little with your feet, any kind of dips you want.  Get a full range of motion which will vary depending on your shoulder and elbow flexibility.  Make sure that the shoulders are actively pulled back, especially at the bottom of […]

May Squat Challenge

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And May’s Challenge is… Squats! Last piece of Murph prep Squats are good for the soul, so lets do 50 squats everyday! week 1 – 50 regular old air squats Make sure you are not going so fast that you miss depth at the bottom or full hip extension at the top (but keep your […]