25. Mai 2024
Mai
25
Bookings Open 🙂 Birthday Party 8. Juni – Bookings open! Murph on 30.5.
Event ist für Jeden freigegeben!
Event is for everyone!
MOBILITY FLOW
1 ROUND
5 Inch Worm to Up-Dog
5/5 Groiners + Twist
:30/:30 Child’s Pose
5/5 Cat-Cow
5/5 Moose Antlers
:30 Bottom of the Squat Hold
Into…
2 ROUNDS
6 Lateral Box Step-Overs
8 Up/Down into Down Dog
10/10 DB Deadlift
Into…
2 ROUNDS
6 Half Box Jumps or Step-Ups
5 Strict Burpees
:45/:45 Suitcase Hold
AMRAP x 10 MINUTES*
100m DB Suitcase Carry (50/35)**
8 Box Jump Overs or Lateral Box Step-Overs (24/20)
6 Burpees or Up-Downs
-Rest 1:00 b/t Sets-
*Start at the beginning of each AMRAP.
**Switch hands as needed.
(Score is Lowest Rounds + Reps)
KG DB: (22.5/15)
AMRAP x 10 MINUTES*
100m DB Suitcase Carry (35/20)**
8 Box Jump Overs or Lateral Box Step-Overs (20)
6 Burpees or Up-Downs
-Rest 1:00 b/t Sets-
*Start at the beginning of each AMRAP.
**Switch hands as needed.
(Score is Lowest Rounds + Reps)
KB DB: (15/10)
AMRAP x 21 MINUTES*
200m DB Suitcase Carry
30 Box Jump Overs or Lateral Box Step-Overs (Athlete Choice)
30 Burpees or Up-Downs
*P1 and P2 will complete the 200m Carry together and switch the DB as needed. For the other two movements, P1 works while P2 holds the DB above the waist. If the DB drops below the waist at any time P1 & P2 must complete 10 Synchro Air Squats.
(Score is Rounds + Reps)
WEEK 4/ DAY 2
No additional prep today! Workout as normal the remainder of the week. Do not do anything too crazy Saturday or Sunday leading into Memorial Day Murph! The prep is done.