WOD: FOR TIME
600 M Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
600 M Run
FINISHER:
1:15 R. Leg Side Stretch
1:15 R. Leg Across Body Stretch
1:15 L. Leg Side Stretch
1:15 L. Leg Across Body Stretch
2:30 R. Shoulder Smash
2:30 L. Shoulder Smash
For the next 3 weeks, we will be completing ‘Mini-Murph’ prep WODs to gear up for the hero WOD ‘Murph,’ which is traditionally completed on Memorial Day in CrossFit gyms around the world. The WOD for today is exactly half the actual reps of Murph (except for the run, I took mercy on all of us!). You may break up the pull-up, push-up and air squat work anyway you see fit. I would suggest thinking about how you will be partitioning Murph on Memorial Day and choose a strategy with those ideas in mind. I have listed several strategies for Murph on the whiteboard, feel free to take a look and borrow an idea!!!
I would suggest thinking about proper hydration, nutrition and hand care as we progress through these ‘mini-Murph’s,’ as well. No one wants to destroy his/her hands and not be able to work out for a week because of poor planning. We also don’t want you to make yourself sick because you were not properly hydrated or eating food for lunch that will make you sick later as you complete the WODs.
This year, please make sure that you sign-up for a heat time (8:00 am -or- 9:00 am) on Zen Planner. I have extended out the amount of days that you can RSVP for classes, so you can sign-up today! Please make sure you sign-up for one of the time slots if you will be joining us. There are 18 slots available for each time slot due to rig space, and it’s first come, first serve!
****And, not to be forgotten, we have a birthday today! It is Emily’s birthday. I am always so appreciative of our members with May birthdays that could possibly fall on a ‘Murph Prep’ day. They are all so accommodating and the true rockstars of the gym! Come on in today and help us celebrate Emily!
