Please check the lost and found (on a squat rack in the small room) for any items left behind over the last few months as any left by Friday will be donated!
Memorial Day Murph classes at 7am and 9am this coming Monday! If you’re coming to the 7am session, please arrive 5-10 minutes early to start warming up. As always, there is a version of Murph that is appropriate for anyone and everyone. Yes, even you 😉
Remembering sunnier days 🙂4 rounds, EACH for time, on the 6 minute mark:
20 Deadlifts (60/45kg)
10 Push Jerks (60/45kg)
400m Run
Post each finish time and any scaling
Intended Stimulus
Ideally, each round should take between three and 3 1/2 minutes. Meaning that a two minute run is the cut off for athletes as far as scaling the distance is concerned. You should ensure that you can get through the 20 deadlifts in three quick sets maximum and the push jerks in 2 sets max. A good goal would be to choose a rep number for the final set of deadlifts that allows you to go right into a hang clean after that the final DL rep and start your first set of push jerks. You’ll need to use the same loading for the two barbell movements, obviously making the push jerk this load determining movement.
