MEMORIAL DAY “MURPH”

(If you changed your mind or can no longer attend please email me by the end of today)
 
You must arrive early and warm-up on your own. At exactly 15 minutes before each heat everyone will draw a number from a hat. That number will determine the order in which you will pick a pull-up bar. If you pick number 18 then you pick last. If you pick number 5 then you pick 5th, etc… Please remember, this is a Hero workout and we are doing it to honor a fallen Hero. Making a fuss about not having your favorite bar just wouldn’t make sense. I look forward to seeing everyone here on Monday! Good Luck!

Tuesday 5/15/18

Memorial Day Murph sign up at front desk! You must sign up in order todo Murph here at Calibrated. There will be no regular class times on Memorial Day.
Please do not sign up if you are unsure whether you can make it. Heatswill be full so it would be unfair to take a spot then no show or cancel the day before.

We will have an RX and Scaled workout. Both will be capped at 60 minutes.

RX
1 mile Run
+
20 rnds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
+
1 mile run

Scaled
800 Meter Run
+
10 rnds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
+
800 Meter Run

 

Tuesday – 5/8/18

Warm-Up
2 set:
Downward Dogs
Ring Row
Quadruped forward and backward crawl x 10’/each
BB push-up (set up at bench station)
Supine straight body ceiling crunches x 10
+
Bench warm-up 10-8-6 reps (building)

Workout
A1. Bench Press w/ pause; 5-4-3-2-2, rest 90sec
A2. Ab-Wheel Roll-Outs; 6-8 reps x 5 sets, rest 90sec

B. Three rounds for time of:
400 Meter Run
20 Toes to Bar
20 Ring Dips

Optional Work (After Class)
A1. DB Alternating hammer curl drop set; 15-12-10-8-6 per arm
*Start heavy and decrease load each set
A2. Banded Tricep Pushdowns; 20/arm x 4 sets
A3. Dead Hang to inverted on RIngs; 15reps x 4 sets