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 Meters

followed by…

Five rounds of:
6 Burpees
9 Single Arm Dumbbell or Kettlebell Push Presses (each arm)
12 Goblet Reverse Lunges

followed by…

Run 800 Meters

followed by…

Five rounds of:
10 Alternating Dumbbell Snatches
15 Push-Ups
20 Air Squats

followed by…

Run 800 Meters

“AEROBIC DEVELOPMENT”

Bike, Run, or Row:
30 Seconds @moderate intensity
Rest 15 seconds
x 6 rounds (record total distance)

Rest 1-2 minutes, then…

1 Minute @same speed as above
Rest 15 seconds
x 3 rounds (record total distance)

Rest 1-2 minutes, then…

90 Seconds @same speed as above
Rest 15 seconds
x 2 rounds (record total distance)

Rest 1-2 minutes, then…

3 Minutes @same speed as above (record total distance)

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