5.19.26 - SoulShine Family WOD

May 18
1 min read

Murph Reminders:

Remember - Murph is a time to honor someone who sacrificed himself for others, whether you are doing the whole thing or Smurf (half Murph) you are joining the biggest workout worldwide in honor of an incredible human being.
We will run two heats of Murph, please sign up online so we can get an idea of numbers
Please Register for either the first heat at 7:30 (plan to get here by 7:15 to warm up) or the second heat at 9:00 (also come early to warm up )
We will have food and drinks afterwards potluck brunch style so please plan to bring something to share and stay to hang out and celebrate Memorial Day and Michael Murphy.

Today is very simple - :30 on :30 off - 11 minutes on Each machine = 22 minutes

Circle up Rowers and Echo's
Complete 11 minutes on one machine and then another 11 on the other
Recovery is key - Push the :30 seconds that you're working

Warmup (lot's of adductor & hamstring work)

Skip 1 lap
World's Greatest Stretch - 4 times each side
2 Rounds - Broad jumps down, Tuck jumps (10), then Duck Jump back (use the 25' lines)
ATG Squats with KB's and rubber wedges - Really concentrate on touching calf to hamstring and pushing out - DO 2 SETS OF 10 EACH SIDE
Seated Good Mornings - Grab a bench and try to touch abs to the bench as you work forward with DB's - 3 sets of 10 (this is strict adductor work)
Romanian Deadlifts with DB's - legs straight - 3 sets of 10

Comments

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