All of our workouts are scalable:) Including Memorial Day Murph!

All of our workouts are scalable:) Including Memorial Day Murph!

 

✨✨✨Mark your Calendars: May 28th!✨✨✨
Memorial Day Murph at PVCF

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)

2. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob (5 min)

3. πŸ’–πŸ‡ΊπŸ‡²"Murph Prepβ€πŸ‡ΊπŸ‡²οΈπŸ’–
For time:
Run 1 Mile
50 Overhead Walking Lunges 45/35
50 Handstand Push-ups
50 Overhead Walking Lunges 45/35
Run 1 Mile

LIII: as R’d
LII: Scale OH walking Lunge weight as needed. Sub Box Pike Press, Down dog Press or DB Press as appropriate.
LI: For time:
Run 800m
30 Walking Lunges
30 DB Press
30 Walking Lunges
Run 800m

Have fun!

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