NEWS

  • Memorial Day Murph: Mon 5/31 at 7a + 9:30
    Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts

WOD

“Running Cindy”

METCON

2 Rounds
800 Meter Run
AMRAP 10: “Cindy”

MASTERS

2 Rounds
800 Meter Run
AMRAP 10: “Cindy”
*banded pull ups

MOVE

2 Rounds
800 Meter Run
AMRAP 10: “Cindy”
*ring rows

WOD GUIDANCE & GOALS
Great way to practice for “Murph”! Each run will take around 4 minutes, when you get back to the gym, your AMRAP 10 begins. Try to do 1 round of “Cindy” (5 pull ups, 10 push ups, 15 squats) on the minute or on the two minute. Be consistent on round two. Record total time and total round of “Cindy”

Courtesy of CFFV

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HOME WOD

2 Rounds
800 Meter Run
AMRAP 10:
5 push ups
10 sit ups
15 squats

ENDURANCE

90 min hike/walk