NEWS
- Memorial Day Murph: TOMORROW Monday, May 27th at 8:30a
The Hero workout “Murph” is a 1 mile run, 100 pull ups, 200 push ups, and 300 squats, followed by another mile run. We do “Murph” on Memorial Day, to honor the sacrifices of those who served in the armed forces.
WOD
“Vagabond”
AMRAP 20
50 Single Unders
10 Burpees
10 V-Ups
10 Russian KB Swings
50 Single Unders
10 Burpees
10 V-Ups
10 Russian KB Swings
Weight: 70/53
AMRAP 20
50 Single Unders
10 Burpees
10 Tuck-Ups
10 Russian KB Swings
50 Single Unders
10 Burpees
10 Tuck-Ups
10 Russian KB Swings
Weight: 53/35
AMRAP 20
50 Single Unders
10 In + Outs
10 Sit-Ups
10 Russian KB Swings
50 Single Unders
10 In + Outs
10 Sit-Ups
10 Russian KB Swings
Weight: 35/26
WOD GUIDANCE & GOALS
This is a great shake out/easy-does-it workout before “Murph” tomorrow. Short, simple, and ALL the rounds! Yes, you read that right, it says SINGLE UNDERS. Complete 50 in about :30, followed by 10 burpees that will take around 40-:60. The v-ups and eye-height kb swings will take less than :60 together. Target 10-12 rounds.
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