Next Monday… Memorial Day… We Will Be Performing Our Annual “Memorial Day Murph”!!!
We Will Host One Big Session @ 9AM…
Don’t Be Late!!!
You Know The Drill…
After The Playing Of “Taps”…
“Murph…”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run… TIME!!!
All While Wearing A Weighted Vest!!!
Let’s Practice A Litte Today… But No Vest…
***************************************************
ALRIGHT… HERE WE GO!!!
***************************************************
Strength…
Every Min On The Min X 4 Mins @ 65% of your 1 Rep DeadLift
5 Sumo DeadLifts
MetCon…
***Pull Ups… Rx’d: M&F…
***Traditional DeadLifts… Rx’d:
***Box Jumps…M-24lbs/F-20…***
***M-225lbs/F-185…***
***M-185lbs/F-115…***
————————————————————————
For Time…
3 DeadLifts
6 Pull Ups
9 GHD Sit Ups
——————————————-
12 DeadLifts
15 Pull Ups
18 GHD Sit Ups
——————————————-
21 DeadLifts
24 Pull Ups
26 GHD Sit Ups
——————————————-
400 Meter Run…TIME!!!
***************************************************
3…2…1… GO!!!
Mando
5.22.2023 WOD & Scores…
RainCrossStrengthandConditioning 