GROUP WARMUP
3 rounds –
5 scapular pull-ups -> beat swings -> pull-ups
100 meter jog
8 walking lunge with twist
3 push-ups 
5 air squats

MURPH PREP
For time:
3 rounds of:
400 meter run
40 Air squats
Directly into,
3 rounds of:
200 Meter run
10 Pull-ups
15 Push-ups 
*30 minute time cap

ALTERNATE PREP
For time:
3 rounds of:
200 meter run or row
20 Air squats 
Directly into,
3 rounds of:
100 meter run or row
10 ring row
10 push-ups on a box or dumbbell floor press

MIDLINE
3 sets –
8 Each way stir the pot
5 V-up to Tuck up
:30 Superman hold

MOBILITY
3:00 seated straddle

Memorial Day Murph

Reminder: on Monday, May 27, we will be doing “Murph.” You may perform the workout as an individual, with a partner and/or modified. We will kick off at 8 AM and it will be our only class of the day.