6x100yd sprint
Then
Complete 1 power clean every 30 seconds for 10 minutes at 85%
Murph Notes: Several newer athletes have asked us if they can do Murph this Monday and we just wanted to clarify. Any ICAer can do Murph (or some form of it)! Half Murph is a fairly reasonable workout and we can scale pull ups, push ups and squats as needed just like usual. The big difference is you’ll need to come in and warm yourself up a little ahead of time as there is no coach lead instruction. Because it starts off with a long run (or row or bike as needed), the warm up really just needs to consist of establishing which movements and rep scheme is the best for you. If you’re on the fence, come on in!
Community Notes: Happy Birthday Rachael Kehl!
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Happy Birthday Rachael!! 🙂
Happy birthday Rachel!
Happy Birthday Rachael!!!!
Thanks for the reminder!! Off to CVS for a card.
Love you Rach!!
Happy birthday!!
Happy Birthday Rachael
Results:
9:00
Rocco 155
Chris M. 145
Patrick S. 1855
Pat B. 165
Jolene 65
Steve P. 185
Robbie 215
Ryan I. 245
KtS. 125
Emma 105
James 245 hex doubles
Chris S. 100