Memorial Day! May 28th we will be doing Murph! Curious about what this is all about? Scroll down*

Memorial Day! May 28th we will be doing Murph! Curious about what this is all about? Scroll down*

 

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

1. Warm-up F: 4 Rounds of 3 Deadlifts, 3 Hang Power Cleans, 3 Front Squats, 3 Press, 3 Push Press, 3 Push Jerk (10 min)

2. Press
3-3-2-2-1-1-1-1
(15 minutes)

LI: work up to a moderate set of 3 and complete 3x3 at that weight

3. 🤸‍♀️⛵“Dizzy Boat”⛵🤸‍♀️
For time
21-15-12-9
Calorie Row
HSPUs

(large classes half start on HSPUs/Half on Rower)

LIII: as Rx’d
LII: Sub Box pike press, down dog press or DB Press as needed. 
LI: 15-12-9-6
Calorie Row
DB Press

Have fun!

 

On Memorial Day, we do “Murph” in appreciation for those who have served or are currently serving in the military.

“Murph” Run one mile 100 Pull-ups 200 Push-ups 300 Squats Run one mile

This workout is for time. We partition the pull-ups, push-ups, and squats as desired. While some people prefer to take them on as an “Angie” style chipper, we recommend breaking the work up into 20 rounds of 5 pull-ups, 10 push-ups, 15 squats, or–if push-ups are a particular challenge for you–20 rounds of 5 pull-ups, 5 push-ups, 15 squats, and 5 more push-ups. If you’ve completed “Murph” before and wish to wear the traditional 20lbs weight vest, we have some available.

LII: Banded Pull-ups, ring rows, push-ups to box as appropriate. If you’ve never done “Murph” before, cut it in half: 800m run, 50 pull-ups, 100 push-ups, 150 squats, 800m run.

LI: four rounds of run 400m, 10 pull-ups, 10 push-ups, 20 squats.


If you would like to donate: our charities are the Michael P Murphy Scholarship and the Disposable Warriors Organization.

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