21
May

Wednesday 5/21

By: 321go Leave a Comment

Memorial Day Murph

This coming Monday (5/26) we will be doing our annual Memorial Day Murph workout! We will be having two class times on Monday at 9am and 10am.  We have a sign up board at the gym for you to reserve your spot!

“Murph”

1 mile Run

100 Pull ups

200 Push ups

300 Squats

1 Mile Run

Wednesday 5/21

Every 3 min for 5 rounds:

A1. wtd dips @30X1; 3-5 reps

A2. db RDL @2010; 6-8 reps

+

Every 2 min for 10 min:

B1. 12 kb swings + 5 hr pushups

B2. 30m OH kb waiter’s carry

+

For time:

30 box jump step-downs 24/20″

30 deadlifts 155/105#

30 cal row

30 box jump step-downs 24/20″

 

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