Monday May 27th 2019

It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!


Metcon (AMRAP – Rounds and Reps)

10min. AMRAP:  (Leg + Butt Section)

10 Alt. DB Lunges 45/30s

10 DB Hip Thrusts (Just need 1 DB on your lap)


Rest 3min. get as far as possible…

20 Single Arm DB Swings 45/30lb

10 Toes-To-Bar

*Switch Arms Every 10 Reps on the Swings

Section 1 is form priority so don’t worry too much about flying through.

Section 2: DB Swings are like a KB Swing. Just grab the handle and swing to eye level. Feeling light? Then use 2 DBs and make it harder, but switch to 15 reps.

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