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– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
2 x Turkish Get-ups
10 x KB Swings
25ft Waiters Walk
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up as needed (3 sets x 3 reps per arm) before completing the following workload.

Turkish Get-up 1-1-1-1-1-1RM (L+R=1 rep)

Post loads to comments.

“No Way Out”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Burpees (6″target)

Notes: Rx+ = Chest-2-Bar Pull-ups or Weighted Pull-ups (20/17.5/14lbs)

Post scores to comments.

Samy Daghir

5 thoughts on “05.24.2016”

  1. “TGU” : 20kg – which is a PR (last time only Right arm)
    “No Way Out”: 10:54 Rx !
    thanks to Coach Kerri egging me on !!


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