1. 10mins: Gymnastic Skill Work
Notes: Work on things like: Hand Stands, HS Holds/Walks/Kips, Ring Dips/Push Ups, Muscle Ups, Rope Climbs, etc.
2. AMRAP 7mins:
7 Hang Power Cleans
30 Russian Twists
Notes: Hang Power Cleans should be heavy but unbroken. Roughly 65% of 1RM Power Clean
3. NFT (6min Cap)
100 Sit Ups
*Post results to comments
Murph Day is tomorrow, it’s time to suit up and honor our nation’s fallen soldiers. Please arrive early so you can get warmed up and ready to go promptly at your start time. Don’t forget we are having a BBQ starting at 1pm, so be sure to stick around and enjoy yourself. Bring beverages of your choice (we’ll have water) and feel free to make a small dish if you’d like.
A lot of people have been asking about scaling options, so here’s our advice. First and foremost, you need to keep it under an hour and we’d prefer it to be around 45mins. If you think the first mile is going to take you longer than 12mins you should probably scale it down (1200m or 800m). As far as the Pull Ups, Push Ups and Squats go…we recommend anyone doing it prescribed to do 20 rounds of 5, 10 and 15 (no, this is not considered scaling). If you think that’s too much for you than take the rounds down (ex: 15x 5, 10, 15) or the reps down (ex: 20x 4, 8, 12) or a combination of both (ex: 15x 4, 8, 12). Worst case, if you’re inside for 25mins+, just call it good and head out for your last run.
Remember, the purpose of this workout is to honor our Heroes and raise money for a good cause. It’s to go to that deep, dark place of hurt for just enough time to say thanks for what they’ve done. So as long as you can say you did that when you get done, that’s all we ask.
“Good character is not formed in a week or a month. It is created little by little, day by day. Protracted and patient effort is needed to develop good character.” – Heraclitus