We will have 3 heat times for Murph on Monday, May 30……8am, 8:45am, 9:30am. We will not have a group warmup, so please ready to go when the clock starts. Please ask for modifications. This is a long workout and it will be very important for you to be hydrated prior to Monday morning. To avoid it being too crowded, please sign up for a heat time with the link below:
https://m.signupgenius.com/?fs=e&s=cl#!/showSignUp/8050d4bada72aaaf85-murph1
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se