To celebrate Memorial Day we will have the honor of performing...
"Murph"
1600m Run (To bench on 60th & Center TWICE)
100 Pull Ups (Any Style)
200 Push Ups (Chest 2 Deck, No Hand Release)
300 Air Squats
1600m Run
(45 minute cutoff)
Lots of options to scale on this one... BUT FIRST A LITTLE MORE INFO...
The three movements after the run can be broke up however you like... The best options would be the following:
1.) 5 pull ups, 10 push ups, 15 air squats X 20 rounds
2.) 10/20/30 X 10 rounds
3.) 20/40/60 x 5 rounds
... How you choose to do this is up to you...
Also you may scale the run distance, but we want you to finish around the time someone who is currently of a higher skill level, doing the Rxd WOD would finish... So in this case your WOD should take at least 30 minutes, even if you scale...
For pull ups, you can use a band to kip OR we will use our rings to make 5 jumping pull ups spots, if needed...
Let's get some crowds into CFH tomorrow!
CLASSES ARE AT NOON & 1PM!!
POST YOUR SET UP & TOTAL TIME TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
10 comments:
36:23 rxd
Did 10 rounds of 10/20/30
40:19 RX
20 rounds 5/10/15
19 rounds + 8 reps (5/10/15)
Brendan
15 rds+ 10 PU (knees)
Ran 1st mile
Scaled 5/10/15 & kipping PUs
Ran another mile w/Brendan just because.
48ish..
20 rounds of 5/10/15
Small band for pullups
Knee pushups
7 rounds of 10/20/30 + 4 pull ups
(jumping ring pull ups, knee push ups)
Jill
37:48 rx
TEAM Murph! (Lisa, Bob, Bri, Rigo)
1 mile run (everyone)
20 rounds of 5/10/15
(each team member does 5 rounds)
1 mile run (everyone)
47 ish minutes... but we probably ran a mile and a half on the last mile going back to run with stragglers. :)
Finished 850m of last mile
Did 5/10/15 x 20 rds rx'd
dave had 700m left to run
5 10 15 x 20 rounds rx
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