Tuesday - Day after Murph! Zone 2 today
Warmup
Coach's Choice
Lots of hips - bands
arm circles
Tabata slam balls - easy
Workout of the Day
Zone 2 - conversational pace
30 minutes
Choose 3 machines and do 5 minutes on each nice and easy
We're shaking out the cobwebs from yesterday
Welcome to Memorial Day Murph!
The Logistics:
1 mile = 400M Run x 4 laps around the perimeter of the buildings, follow orange cones!
Pullups:
-Pullups: front of Rig space, 2 people on wide bars, may have to rotate in/share
-Jumping or Banded Pullups: Use rig next to birch wall.
-Ring Rows: on the Floor.
For our middle and high schoolers: we recommend Half Murph with Ring Rows.
Push up modification: Knees or from a box
Air squats: hip crease below 90 is the goal, work on your depth.
KIDS: 6 and under must be in kids room (or outside with you when you are done)
Older kids can be outside in coned off area or in kids room.
Find your spot on the RIG.
Videos:
https://youtu.be/0lxoILGFFmY?si=-Bpv-8OG1dFqcqgl https://www.youtube.com/watch?v=WWssoNhEkB4&t=146s
Welcome to Memorial Day Murph!
The Logistics:
1 mile = 400M Run x 4 laps around the perimeter of the buildings, follow orange cones!
Pullups:
-Pullups: front of Rig space, 2 people on wide bars, may have to rotate in/share
-Jumping or Banded Pullups: Use rig next to birch wall.
-Ring Rows: on the Floor.
For our middle and high schoolers: we recommend Half Murph with Ring Rows.
Push up modification: Knees or from a box
Air squats: hip crease below 90 is the goal, work on your depth.
KIDS: 6 and under must be in kids room (or outside with you when you are done)
Older kids can be outside in coned off area or in kids room.
Find your spot on the RIG.
Videos:
https://youtu.be/0lxoILGFFmY?si=-Bpv-8OG1dFqcqgl https://www.youtube.com/watch?v=WWssoNhEkB4&t=146s
