This time next week, we will be running the workout Murph and having an after party in the late morning/early afternoon. A bunch of different activities planned, including someone coming to give sample massage, we will play cornhole and bocce, the grill will be cooking meat… Bring some of your own as well as perhaps a side. There is also a Malibu legend who has been rumored to attend… Let’s see if he brings anything special. More than the works… Bring friends and family as this is a community event. The primary thing for the workout is to honor those who have given their lives for this country… We will be helping you scale or modify Murph to keep you safe and to be able to participate.
This is a “compare to” work out… The most important thing for comparison is the loading. As it says in the workouts… Work up to lifting heavy loads and then respect the bike because it can knock you out even on the first round 🙂
For load:
3-3-3-3-3-3
Deadlift
After each set complete:
5 broad jumps for max distance
Bike 10/8 calories as fast as possible
-rest 3 minutes between sets-
Lift as heavy as possible while respecting the speed work. Add weight each round.
Post all loading and any scaling
Dec 18 2023
