Monday 4/17/23

May 6, 2023
Monday 4/17/23

Ready to Run Seminar

If you are plagued with running related pain, and find this movement extremely difficult, sign yourself up for our Ready to Run Seminar on Wednesday, 5/8 at 5:40pm. Free for all 802 members.

The Mobility

Snow Angel (Foam Roll)

OH Foam Roll

The Warm-up: 


10 Strokes on Rower (no straps)

10 AC Fwd

!0 AC Back

5 Easy Push-Ups

10 Leg Swings Front to Back 

10 Leg Swings Side to Side

10 Mtn Climb

The Strength


:30 Max Active Hang (from PU Bar

80m Run (gravel)

10-20 Scapular Pull-Ups

80m Run

X 3 Rounds


3-5 Chin-Ups (palms facing toward your face).

0:30 L-Sit Parallette or L-Sit Bum Lift Off

150m Row

5 Easy Push-Ups


The Met-Con

Murph Prep Mondays are Back !We will be working primarily on Running, Push-Ups and Pull-Ups every Monday until our Memorial Day Hero WOD, Murph

18:00 AMRAP

200m Run

2 Rounds

Pull-Ups (& Scaling)


Air Squats

You will run 200m, then perform 2 rounds of the pull-ups, push-ups and air squats then go out for another 200m run.

Each time you finish Air Squats, mark a line

The Finisher

Overhead Walk

Low Body Russian Twist

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