Are you ready? You can never be completely ready for “MURPH”. You just have to buckle down and do it. We will Run 3 Flights on Saturday Morning. Times are 6:30, 7:45 and 9 am. You are responsible for your own warm-up and any pre-workout prep that you need. We will have a short ceremony just prior to the 3, 2, 1, Go command. So, Please, think ahead when it comes to counting your rounds and any equipment needs that you require.
Come prepared for a great workout and a great breakfast after you finish.
WARM-UP:
1/2 Tabata
Air Squat, Hollow Rocks, Mt. Climbers
Dynamic Stretch
STRENGTH:
OH Squat
6/50 4/60 2/70 6/55 4/65 2+/75
WOD: NANCY
For Time:
5 Rounds
400m Run
15 OH Squat 95/65
ICING:
Your 1% in 2 min.
KOT – Reverse Step-ups 20 reps each leg.
Deadhang 90 sec.
Pigeon 2 min each side.