Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Halo/Spider Lunge/Air Squat 2x10e/10/10 (30s) Hang Clean + Strict Press: 2x3e@Bar to 65/95 lbs (30-60s) Strength/Power 1: Clean and Jerk (3/3/2/2 Then 3×1-1-1 Cluster) 3@Bar, 3@50%, 2@60%, 2@70, Then 3×1-1-1 Cluster@75/80/80-85% or HBD WT *2-3 Min Rest *FULL Clean + Split...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes PVC Halo/Air Squat/Pull Plus 2x10e/10/10 (30s) Conditioning Zero Dark 30 (AMRAP – Reps) 30 Minutes to Complete: 3 Rounds 50 Cal Row 40 Wall Ball (S-AC MB Thruster, Rx-16/20) 30 T2B (S-HKR) 20 Power Cleans (S-55/75, Rx-65/95, Rx+95+/135+) 10...Read More

For my athletes participating in the Murph Training Program over the next 6 weeks – These are my scheduling TIPS: It is only 6 weeks, so be realistic when trying to fit these additional workouts into your schedule. It is likely not feasible to just ADD these on top of all the workouts you are...Read More