We are so excited for this years Murph!
A lot of new additions to this years event that we can’t wait to share.
Remember, next Monday’s event is a longer workout so we will be starting at 9am sharp. Please be there 10 min early to ensure we are all there and ready to start warming up by 9am sharp.
Can’t wait to have you all There!!
Monday:
A.
EMOM x 10 Minutes
1 Back squat @ 100% of 3RM
B.
2 Rounds for time:
600m run (Roslyn road and back)
10 Clean and jerks (115/80) *pause
25 Pull ups
Tuesday:
A.
For quality:
21-15-9
Banded Tricep extension
Arnold press
Push up
B.
2 Rounds for time:
500/400m row
40 Wall balls
Wednesday:
A.
3 Rounds for time:
15 Burpees
15 Toes to bar
B.
For time:
1k run
2k row
1k run
Thursday:
A.
3 Rounds:
30 second Handstand hold
30 crunches
30 Single jump ropes on each leg
B.
EMOM x 16 minutes
Odd: 12/9 Calories
Even: 1 squat clean thruster
Friday:
A.
3 Sets:
16 weighted walking lunges
B.
For time:
30 Burpees
Right into,
3 Rounds of:
12 Pull ups
12 KB swings
12 Box jumps
finish with,
30 Burpees