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Strength
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1-Arm Overhead Squat
5 x 10 (5 reps right arm, 5 reps left arm)
Using a kettlebell, work up in load and see what you can do!
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WOD
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Complete 3 rounds for time of:
Run 200m
150 Double-unders
50 Walking Lunges
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Amy getting with it!
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Memorial Day Murph is Getting Close
Murph is almost here! The WOD times are filling up, please sign up early. You’ll notice we have 24 spots available for the 9, 10 and 11. Once those are full, they’re full because those are the number of pull-up spots we have. There isn’t a waitlist for these times so you’ll want to sign up for the time you want now. Like right now!
New for Murph this year are some options available to you (thank you CF Golden for the idea!!!):
Murph RX: Run 1 mile, 100 pull-ups, 200 push-ups, 300 squats, Run 1 Mile, wearing a vest or weight for the duration, 20#/14#
Murph: Same as above, no vest.
1/2 Murph: Run 1/2 mile, 50 Pull-ups, 100 Push-ups, 150 Squats, Run 1/2 Mile
Partner Murph: Run 1 Mile, 100 Pull-ups, 200 Push-ups, 300 Squats, Run 1 Mile, Run the mile together, break up reps as needed.
We’re stoked for these options because we know the workout can be intimidating. The purpose of this event is not just the workout, but to honor Lt. Murphy and all of those who gave their all on Memorial Day. These options make it more approachable for those who want to be a part of this awesome event!!
We’ll also be getting together on Saturday, May 28th to watch Lone Survivor starting at 7pm. This was an idea brought to us by Janelle and it’s really great to get together and gain some perspective on what the workout you’ll be doing Monday is all about. We encourage everyone to come, and please bring a lawn chair to sit on!!
This is one of the best times of year at our box, we hope you’ll be a part of it!!