"Vagabond Memorial Day Workout: RX Murph + Scaled Murph"(5.25.2015)

*Schedule for Memorial Day @ Vagabond*
1. Monday, May 25th, 2015: 9:00 am Memorial Day Class: “Scaled + RX Murph”

2. Monday, May 25th, 2015: 10:00 am to 12:15 pm Open Gym

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
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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