WDNESDAY -

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.

• 

RED - Swingin' and Burpin'

6 rounds for time of:

• 24 kettlebell swings

• 12 burpees

♀ 35-lb kettlebell

♂ 53-lb kettlebell

Post time to comments.

Stimulus and Strategy:Today's workout is a spicy couplet that will test your grip and get you breathing hard. Choose a kettlebell load that allows you to complete the reps in 2 sets-ish or fewer, but try to go unbroken for as many rounds as possible. If you are unsure about using a particular weight, try performing Russian kettlebell swings with a more challenging load to build confidence with a heavier kettlebell. Move at a smooth and steady pace through the burpees to a target, then return to the kettlebell and get right to work.

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WARMUP

• Tabata KB

• Single leg Deadlifts

• Side Planks each side

• Body Drags + Sliders

• Sonny Webster - plate squat + overhead

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🟨 MAIN | Deadlift

Workout Definition

Deadlift - Tempo (30X1)- 5 sets of 5 @ 65%

Tempo (3,0,X,1):

3-second descent, touch the floor, explode up, then reset for one second before the next rep. Keep the hinge clean and make the lowering phase earn the percentage.

Workout:

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