Monday 5.25.2020 (Home Workout)

*Happy Memorial Day! We will not be holding any Zoom classes today, but below is a workout that you can complete either for time, or just for fun.  It is a variation inspired by "Murph," in honor of Micheal P. Murphy, and all of those that have given their lives in the service of our country.

"HOME WORKOUT"

For time:Run 800 Metersfollowed by…Five rounds of:6 Burpees9 Single Arm Dumbbell or Kettlebell Push Presses (each arm)12 Goblet Reverse Lungesfollowed by…Run 800 Metersfollowed by…Five rounds of:10 Alternating Dumbbell Snatches15 Push-Ups20 Air Squatsfollowed by…Run 800 Meters

"AEROBIC DEVELOPMENT"

Bike, Run, or Row:30 Seconds @moderate intensityRest 15 secondsx 6 rounds (record total distance)Rest 1-2 minutes, then...1 Minute @same speed as aboveRest 15 secondsx 3 rounds (record total distance)Rest 1-2 minutes, then...90 Seconds @same speed as aboveRest 15 secondsx 2 rounds (record total distance)Rest 1-2 minutes, then...3 Minutes @same speed as above (record total distance)