Thank you to all who came out for Murph!
The vibe in the room was fantastic this morning. We had all kinds of folks who got to see others who they don’t always get a chance to workout with mingling, and chatting.
And getting to see everyone’s smiling faces again is something I certainly took for granted. And everyone’s “Oh, lord. I have ANOTHER round of this” face as well … it’s just nice to be able to hear everyone properly again!
Thank you to everyone who came out today. Lots and lots of fun!
1 mile run
300 air squats
1 mile run
lots and lots of rolling and stretching and socializing
Every 30 seconds for 6 rounds
MIN 1: max calorie row; 30 seconds rest
MIN 2: max push balls (20/14); 30 seconds rest
MIN 3: max kb snatches (53/35); 30 seconds rest
shoulder stability work
25 back squats (50% of 1RM push press)
20 push jerks (50% of 1RM push press)
15 hang power cleans (50% of 1RM push press)
10 push presses (50% of 1RM push press)
5 front rack lunges (2-for-1; 50% of 1RM push press)
5 handstand push-ups
10 box jumps (30/24)
1 minute rest
5 russian swings (70/53)
10 kb thrusters (35/26)
25-20-15-10 wall balls (20/14)
10-8-6-4 ring dips