First Off…
If You Are A RainCross Athlete Who Is On The “3X A Week” Program… If You Come In Monday For “Murph”… It Will NOT Be Counted Towards Your “3X A Week”!!! But Please Still Sign Up Either On The WhiteBoard… Or ZenPlanner… Or Both!!! Thank You & You’re Welcome…
MEMORIAL DAY MURPH!!!
Next Monday, May 27th, Is Memorial Day… And Once Again… We Will Be Performing Our Annual “Memorial Day Murph” WOD!!!
We Will Host 1 Session @ 9AM… I Will Change The Schedule After The 8AM Session This Friday… And I Will Also Put Up A Spot To Sign Up On The WhiteBoard…
Please Be Early As There Will Not Really Be A “Group” Warm Up…
After A Group Pic & After The Playing Of “Taps”… Everyone Will Head Outside… And Then…
“3…2…1…GO!!!”
1 Mile Run… 100 Pull Ups… 200 Push Ups… 300 Air Squats… 1 Mile Run… All While Wearing A Vest…
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One Way To Break Up “Murph”… “Just Survive…”
For Time:
1 Mile Run…
Then… Random Reps Until You Reach 100 Pull Ups… 200 Push Ups… 300 Air Squats…
“X” Pull Ups
“X” Push Ups
“X” Air Squats…
Then… 1 Mile Run… TIME!!!
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Next Week Is Supposed To Be 80% Week… 3 Sets of 3 Reps… We Will Still Perform The Strength But On Different Days… Tuesday Will Be OverHead Squats… Wednesday Will Be Push Jerks… Thursday Will Be DeadLifts…
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ALRIGHT… HERE WE GO!!!
9:00AM: Saturday Sweat Sesh
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3…2…1….GO!!!
Mando
5.24.2024 WOD & Scores…
RainCrossStrengthandConditioning 