Ohh boy 🙂
Remember guys! We’re closed Monday the 26th, Murph will be on Sunday with a BBQ to go along with it. Two heats! Let’s run a like legit RX’d (reps and distance, vest still optional) heat at 11:30am, and a scaled heat at 12:30pm? BBQ to start at 1:30. Please bring your +1’s, kids are little mayhemish during the workout, but during the BBQ there’s plenty of food, and that’s great, bring camping chairs and all that! If you straight up can’t make the later heat, please come at the first heat even if you want to scale. I just want to budget enough time for those WHO WANT TO DO ALL THE WORK no matter what.
Murph is a huge workout guys, but it’s also easily scalable, reduce the reps, distance, and add things like knee push-ups into the mix, and you’re golden! Fear not, I’ve been running this workout for 18 years, and have run it a few more times that just on Memorial Day, (those poor unfortunate souls!), and scaling this workout is a cinch for shoulder stuff, knee stuff, back stuff, you name it. I gotchu 🙂
Sign up board for goodies and sides will be on the main boards in the gym, please jump in there and sign up for what we need. THANKS!!
For Planning: The gym’s also gonna be closed for another powerlifting meet May 31st. I’m proposing a gym-wide meet up at the Richmond beach stairs to go after them en masse, with all manner of insanity, to be posted next week 🙂 Hopefully 1) the weather agrees somewhat, and 2) you guys are up for a “breathtaking” challenge, that Steve and I used to train for our trek in Nepal a few years back. Needless to say: it worked 🙂
Workouts:
Monday: Clean and Jerk Max 2
Tuesday: “Kerrie” LCF Rx 10 Rounds for Time of: 100m Run, 5 Burpees, 5 Push-ups, 15 Hanging Knee Raises, 100m Run Rest 1 Minute, Wear a weight vest
Wednesday: 3 Rounds for time of: 300m Row, 21 KB Swings 53/36, 7 Ring Muscle-ups OR Buddy 1: Row + Swings while Buddy 2: Works muscle-up skills/strengths, rotate 3 times each.
Thursday: Overhead Squats Max 5
Friday: “Wood” LCF Rx 3 Rounds For Time, 400 meter Run, 10 Burpee Box Jumps (24/20 in), 10 Sumo-Deadlift High-Pulls (95/65 lb), 10 Thrusters (95/65 lb), 1 minute Rest
Saturday: CLOSED
Sunday: “Murph”: For Time: Run 1 Mile, 100 Pull-ups, 200 Push-ups, 300 Air Squats, Run 1 Mile. Partition Reps as needed, wear a 20/14lb weight vest.
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