“MURPH” is tomorrow. Please sign-up on the Whiteboard for the flight you want to participate in, 7:00 am or 8:15 am. Remember we are serving breakfast after you finish. We ask that you donate $20 if you participate. All the money goes to the Wounded Warrior Project this year. Come and join the fun. Everyone can do this workout in some form. If you are not sure about doing it, get someone to do it with you in a UGOIGO format.
Warm-up: 1/2 Tabata of Air Squats, GPU and AH Swings. Dynamic Stretch
Strength: GHD Sit-ups / Reverse Hyper
(10+10)4
WOD: SMURPH
For Time:
800m run
7 rounds of Cindy
800m Run
You can freestyle inside the rounds of Cindy as you wish.
Icing: Muscle-up Progressions
