Friday: Final Murph Prep Day!

Friday: Final Murph Prep Day!

Friday: Final Murph Prep Day!

What’s up Volts and Vixens Memorial Day Murph will be Saturday May 25th at 9AM. Our Community will be remembering those who lost their lives serving in our Armed Forces as we perform the Hero WOD “Murph” (1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run) We will also be hosting the biggest BBQ of the YEAR! We encourage everyone to bring their friends and family to this special event and we hope to see you there!

Friday’s Training: Murph Prep

Skill: Pose Running

  • 5 Rounds 
  • Run 400m
  • Rest 2 Mins

 

WOD:

  • Tabata Squats
  • Rest 3 Mins
  • Tabata Push Ups
  • Rest 3 Mins
  • Tabata Rope Passes

A. Pose Running

  • 5 Rounds 
  • Run 400m
  • Rest 2 Mins

 

B. Total Reps

  • Tabata Squats
  • Rest 3 Mins
  • Tabata Push Ups
  • Rest 3 Mins
  • Tabata Rope Passes

A. Skill: Pose Running

  • Run 1 Mile
  • Rest 2 mins
  • Run 800m 
  • Rest 2 Mins
  • Run 400m
  • Rest 2 mins
  • Run 200m

 

B. Tabata Squats

Rest 3 Mins

Tabata Squats