You have noticed the Countdown- Til- Murph section on the chalkboard above the GHD. For the weeks leading up to this Memorial Day Hero WOD on May 29th- we are programming a gradually increased dosage of push ups to help inoculate you against DOMS (delayed onset muscle soreness)- really sore muscles that occur with a heavy bout of things like… 200 push ups in one WOD. To encourage you to gradually up your weekly serving- you should belong to the 100 push ups in a week club by this Saturday- that is exactly what it sounds like- get ONE HUNDRED push ups this calendar week- there is still time. That DOES include the reps you get during the workouts. Next week, the “100 Club” becomes the “125 Club”… the following week it is renamed the “150 Club”… and so on until we hit the “250 Club” the week before Murph. This will give you a bit of specialized training to prepare for a special workout. Do your push ups in the same way you expect to do them in Murph: standard, or with a weight vest, or scaled with a jetpack banded set up, or on 20″ boxes, or on a bar in the rack, or on your knees. This way you will practice the same method you will use on game day. You do NOT need to do push ups everyday. The idea is to give you a mildly increased stimulus to prep for this WOD… not to make you the Guinness Book of World Record breaker. (bro reps)
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Row 1k for time
-then-
Weighted pull ups
3-3-3-3-3, work up to a 3RM
-then-
Row 1k for time
Post first row time, 3RM, and second row time
Friday 4pm Open Training Hour
