Memorial Day “Murph”
Weekly Programming Links: Group Class, Venice Barbell Club, Track Night, Gymnastics Club
Monday, May 26, 2014
Happy Memorial Day! Classes at 8, 9 and 10 am in MDR only!
Prehab
Foam Roll Quads
PVC Dislocates
Banded Overhead Stretch
Warmup
2x Rounds:
200m Jog
10 Lat Activations
10 Scap Pushups
Memorial Day “Murph”
For time:
Run 1 mile
100 Pull ups
200 Push ups
300 Squats
Run 1 mile
-Or-
“Partner Murph”
Teams of 2 alternate working to complete all reps in order. Runs are done together.
Notes: Weight vest optional. Partition reps as needed. May perform “Cindy”-style, 20 rounds of 5 pull ups, 10 push ups, 15 squats. Newer athletes scale distance and reps and perform:
“Murphy”
Run 800 meters
10 rounds of:
5 Pull ups
10 Push ups
15 Squats
Run 800 meters
Cool Down
Foam Roll Quads
Super Rack Stretch
Lat Stretch
From the vault: Irish Murph, with Flores
Check out our team complete Event 7 yesterday at the SoCal Regionals! We programmed this wod in the gym two weeks ago. Male/female pairs move through stations of:
500-meter row, partner completes 125 double-unders (each)
50 deadlifts, partner holds barbell at the waist (275 / 185 lb.)
50 toes-to-bars, partner hangs
Nanakorobi yaoki. Japanese proverb translation: Fall seven times and stand up eight.
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