No regular classes today

Open Gym from 8-10am

*Please allow enough time to complete your workout!

"The Murph"

1 mile run 100 Pull ups 200 Push ups 300 Squats 1 mile run

Do Not let this high volume workout scare you. There are several ways to break this up!

Option 1: 1 mile Run

20 Rounds of Cindy: 5 pull ups 10 Push ups 15 squats

1 mile run

Option 2: 1 mile run

10 rounds of: 10 pull ups 20 Push ups 30 squats

1 mile run

Option 3: "mini-Murph" 800 Meter run

50 pull ups 100 push ups 200 squats

800 Meter run

Option 4: "Team Murph" -grab a partner, choose your option and split the reps up as desired!

Mobility Post WOD: 1) Post workout thigh flush - wrap voodoo band around the upper thigh.  50% stretch, 50% overlap on voodoo band. Do downward dog. Push heel down and extend knee. Alternate extending legs in downward dog position(pedaling) for 30 seconds.  With voodoo band still in place, lie on back, wrap band around foot of voodoo leg, keep the knee to the chest as much as possible, then do 20-30 banded hamstring lockouts by pressing heel up to ceiling.  Relax and allow banded leg to fall to the side, stretching inner thigh and do lockouts for 20-30 reps. Bring leg back up at 90 degrees flexion at the hip. Lastly, pull knee to chest as much as possible, contract quad as much as possible into the band for 4 seconds, relax for 8 seconds.  Repeat 4-5 times. Repeat on other side. If you have any active nerve pain in your leg(from leg or back) do the above without the voodoo band. If at anytime the leg becomes really tingly, remove the voodoo band.  This will fatigue the thighs but also flush the lactic acid so you are less sore tomorrow.

2)Lateral seam overhead smash - lie on your side and smash the high lat/tricep area on a foam roller. Start on the back of your shoulder and roll forward with arm over head and palm facing the ceiling.  As you roll forward, "smear" the tissue into the roller. Continue to roll back to forward smashing from the lat, to the shoulder and into the tricep. Hunt for sore spots. When you find a tender area, contract the lat and push your hand into the ground for 4 seconds, then relax for 8 seconds. Repeat. Spend 2 minutes on each side.