5.9 - 5.15

The progress we’ve seen in our athletes’ performance, body composition and attitude about nutrition over the past three months has been nothing short of staggering. Everyone who participated in the 2016 summer body challenge saw amazing results. Congratulations to everyone who participated and congratulations to the winners!

BRCF Winner – Serge Diarbi

BRCF Runner up – Marissa Friedberg

Unbeaten Winner – Nikki Rufo

Unbeaten Runner up – Ana Guzman Matos

**NOTE: If you have completed a cut or a mass on RP in conjunction with this challenge, it is highly recommended that you transition to base (maintenance) for a 1-2 month period. You should NOT be cutting or massing for longer than 12 weeks at a time. If you have specific questions, contact Coach Murph via email or text.**

This week we continue our latest strength cycle and look forward to kicking some butt with our conditioning!

Quote of the Week: “Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.” 


RP Nutrition Template = Light

(Add 5 pounds to both movements from last week)

Bench Press superset with Bent over Barbell Row (take 10 seconds rest between movements and 2-3 minutes between sets)

4 sets of 8-10 reps bench press + 8-10 reps barbell row

Find a weight where you are not failing at any point during the bench press and are keeping perfect form during the rows. The weights do not have to be the same.


**For Time**

800 Meter Run
80 Double Unders
80 Air Squats
400 Meter Run
40 Double Unders
40 Air Squats
200 Meter Run
20 Double Unders
20 Air Squats

Rest 3 minutes

50 strict pullups


RP Nutrition Template = Light

EMOTM for 8 rounds

Strict Press – Push Press – Push Jerk


(Add 5 pounds to last week’s complex)




Handstand Pushups
Ring Dips


RP Nutrition Template = Light


Back Squat

8 x 3 @ 85% of 1RM


“Death by Burpee”

In min 1, complete 1 burpee. In min 2, complete 2 burpees. In min 3, complete 3 burpees, etc. until you cannot complete the number of burpees for that minute.


RP Nutrition Template = Light

Barbell Cycling Work

**Done for time. Rest as needed in order to go unbroken each set. Select a weight where you know you will go unbroken for each round. The second series should be 20-30 pounds lighter than the first. Be smart. Impress us with perfect form, not weight.**

3 sets of 8 unbroken power snatches for time

Rest 3 minutes

3 sets of 10 unbroken power snatches for time


3 rounds for time

10 OHS (135/95)
15 T2B


Open Gym


RP Nutrition Template = Light


4 x 4 @85% 1RM


3 rounds for total reps - 1 minute at each station

Row Calories
Empty Bar Thrusters (45/35)
Abmat Situps
Burpee box jump overs
KB Swings (53/35)



Teams of 2 on a running clock
800m run together
30 Power Cleans, 135/95
10 Muscle ups
(Split the cleans and Muscle Ups as needed)

Record your working time. Rest until the 10 min mark, then:

400m run together
30 S2O, 155/105
10 Muscle ups
(Split the  S2O and Muscle Ups as needed)

Record your working time. Rest until the 20 min mark, then:

200m run together
30 DL, 185/125
10 muscle ups
(Split DL and Muscle Ups as needed)

**Score in this workout is total working time as a team NOT finishing time of the workout**