Friday Workout of the Day! Happy Cinco de Mayo

Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging squat clean + front squat (80-90%) or perform 2 reps of the complex each minute on the minute for 6 minutes.

Strength: none

Super Set: none

Metabolic Conditioning: Cinco de “Cindy”

20 minute AMRAP (As many rounds as possible)

5 Pull-ups

10 Push-ups

15 Air Squats

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

Team: Alternate with a partner, divide the work up as desired OR alternate rounds (as long as you alternate whole rounds it can still be logged as “RX” Cindy!)

Optional Murph Prep: 20 rounds with a 20lb vest for time, Scaling Guide: 18-25 minutes.  (Murph will be scheduled for Memorial Day weekend)

Scaling Guide: 10-20 rounds.

Compare to: Cindy

Coaching Tips: Go in big sets from the beginning on this one (unbroken as long as possible).  Then start breaking in the middle of the sets but avoid resting between movements.  Hustle to the next movement and get some reps done before pausing.  For example, break in the middle of the set of squats, get chalk, then finish and go right into the pull ups (don’t finish the squats, get chalk, then start the pull ups).  And don’t overdue the chalk and leave handprints everywhere!  You should also have a plan for counting rounds, this one is easy to lose count on.

Optional ‘Cash Out’: none

Nice clean Brandt!

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1 Class at 10:00AM TODAY

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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Happy Thanksgiving!

happy-thanksgiving

One class today ya’ll at 9:30AM. There will only be a group workout no private programming today.

“Murph”
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile

Bring a partner or pair up when you get here. Run together; break up the reps however you like. One person works at a time.

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Saturday Team WOD

“Team Murph”
1 Mile Run together
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run together

Grab a partner or bring a friend. Run together and partition the reps any way you like. We suggest “Cindy” style.

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