Zoom classes: 7:00am, 4:00pm! Bring your kids to any session for 1/4 Murph!
Join Zoom Meeting
https://zoom.us/j/5436926158
Meeting ID: 543 692 6158
Passcode: 162313
For the classes guys, we’re gonna warm-up well, talk the moves and reps, and then I’m gonna cut you lose to make it happen! It’s a super long workout, and you guys are gonna crush it 🙂 Happy Memorial Day!!
The Workout:
As prescribed:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile
For Time, Partition reps as desired, wear a 20lb weight vest.
***Don’t wreck yourself guys! Do 1/2 of the reps and half of the running, it’s a legit workout that way too!!! Nothing wrong with 60/120/180 either. Typically it’s partitioned into X number of Rounds of: 5 Pull-ups, 10 Push-ups, and 15 Air Squats. But anything that makes sense to you works great for me!***
LCF at Home Version:
Run in place for 10 minutes
100 Hollow Body Pull Overs
100 Bent Over Rows
200 Push-ups
300 Air Squat
Run in place for 10 minutes
For Time, partition reps as desired, wear a 20lb weight vest
***Don’t wreck yourselves!! Cut the running in half, do half the reps etc. Just as above.***
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