150531 Sunday – Murph & Pot Luck at Alamo

Murph & Pot Luck BBQ happening 9:00am – 1:00pm in Alamo. Gym will be open at 8:00am for those in the first heat. Even if you’re not participating in Murph, come out, cheer on your friends and BBQ with us!

Make sure you SIGN UP for a heat BEFORE you come in!


Mobility: Ankle & Hip Mobility


Skill Practice Warm Up: None.


Strength: None.


If you plan on doing the full “Murph” workout, you’ll have to come to Alamo! (NO doing ‘Full Murph’ in class – there is not enough time). Just remember to BYOV!

Metabolic Conditioning: “Half Murph”

For time.

800m run,

then: 10 rounds of

5 pull ups

10 push ups

15 squats

Then:

800m run

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  15 – 30 minutes.

Coaching Tips: Run the first 800 at a good pace. You will recover from the run after the first couple rounds of 5/10/15. Start breaking up the push-ups early on. Try and do the squats in one set or short fast sets. Your legs will feel very heavy when you start the run, but they will start to feel better as you go. Plan on finishing strong on the last run!

Log your results online by clicking here.

Compare To:  2014 – 05 – 24


Optional ‘Cash Out’: None.

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