Murph
We will run 2 heats for Murph on Monday 5/29 at 8:00 and 10:00am with a Community BBQ fundraiser to follow. See all details in your inboxes!
The Mobility
The Warm-Up
Leg Swings Front to Back and Side to Side
High Knees/Butt Kicks
The Strength
Banded Lat Pull Down (standing straight arm)
Suitcase Lunge (LIGHT) carrying a dumbbell or Kettlebell on one side only
*The strength is a primer for the met-con
The Met-Con
DO NOT WEAR A WEIGHT VEST UNLESS YOU PASSED THE 'CINDY' TEST A FEW WEEKS AGO!
You will be following a 1:45 rolling clock
You will RUN (should take 0:50-1:00ish as you get deeper into this) and do the movement listed until the timer goes off.
You will have 3 scores for each movement.
- Walking Lunges start at the door, you will lunge out to the parking lot in one straight line. At the beep, run BACK to the building to start your run
- Push-Ups: Check out some of the new scaling options on our last instagram reel with Casey
- Pull-Ups or Jumping Pull-Ups
