Check it out! No more push-ups this week as promised, until Saturday 🙂

***SCALING will still happen on Saturday, no dramas***
Murph will be held at Lynnwood, 11am, to start by 11:30, BBQ commencing shortly thereafter. Stay and hang, bring a side or dessert, a chair, a drank, whateva you need!

Monday: “Wood” 5 rounds for time: 400m run, 10 burpee box jumps 24/20, 10 sumo deadlift high-pulls 95/65, 10 thrusters 95/65, 1 min rest

Tuesday: 5 Rounds for Quality: 1 Minute Handstand Hold, 1 Minute of Hollow Rock, 1 Minute Bottom of Overhead Squat Hold, 1 Minute Hollow Arch/GHD Hip Ext Hold/Face Up Plank

Wednesday: Deadlift Max 1

Thursday: 5 Rounds for time of: 12 Inverted Burpees, Row 350m, 40 Double Unders, rest 2 Minutes

Friday: Complex for Weight: 5 Snatch Balances, 3 Thrusters, 1 Split Jerk

Saturday: MURPH For time, with a 20lb weight vest: 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, partition as needed