Weekly Workouts – PaleOMG

Weekly Workouts – PaleOMG

Happy Memorial Day! I hope you are enjoying today and remembering the heroes we have lost. Today I’m heading to our CrossFit gym to do the workout “Murph” before enjoying the sunshine. I’ve done this workout 6 years in a row and happy to do it for a 7th time! I still remember doing it for the first time in a park in college and not being able to get through it but still doing as much as I could. Time to try my best once again!

I would usually give a little Monday inspiration and fitness advice, but I’m off to the gym and to enjoy my husband having an extra day off. So go get after a workout, go take care of your body and your mind, and go enjoy time with your friends and family. Remember to be thankful for what you have today.

Sunday – Rest Day

Monday –  CrossFit Broadway Class

Back Squats: 5 x 2. All sets at 92% (16 mins) – I used 150#

Then As FAST As Possible For Time: (9 min time cap)

500m Row

470m Run

30 OH Squats (135/95)

I finished in 5:45 using 75#

Tuesday – Orange Theory Class – see workout here

Wednesday – CrossFit Broadway Class

3 Rounds For Time Of: (25 min time cap)

470m Run

4 rounds of:

4 Strict HSPU

8 C2B Pull Ups

12 Air Squats

I finished in 18:03 using 1 ab mat for HSPU and doing regular kipping pull ups

Thursday – Rest Day

Friday –  Orange Theory Class – see workout here

Saturday – CrossFit Broadway Class

5 rounds for time:

400m run

20 squat cleans (95/65)

I finished in 21:40 rx


>Free Travel Workout:


>For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

>*This is the…

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