"Memorial Day Workout: Murph: 9 am Class Only"

Monday, May 30th Memorial Day Workout: 9:00 am Class only

Memorial Day

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of dynamic work
Coach Option

II. Phases Strength and Conditioning:
A. Lifestyle Phase + Fitness Phase
Memorial Day Workout/Community Builder
“Scaled Murph”
For Time of the following:
Run 800 Meters-1 Mile(Athlete Choice) or Row 1000-1600 Meters
100 Kettlebell Swings
150 Push-Ups or Scaled Push-Ups
250 Air Squats
Run 800 Meters-1 Mile(Athlete Choice) or Row 1000-1600 Meters
Or
“RX Murph”
For Time of the following:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile

B. Competition Phase
“RX Murph”
For Time of the following:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile

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