WOD: Pre-Murph practice
On the 0:00
1 mile run
On the 10:00
Amrap 10
10 pull-ups
20 push-ups
30 squats
On the 20:00
1 mile run
After: 4rds
6 burpees with DBs Deads (50/35)
50 DUs
*burpee with dB deads, do your burpee and stand up bringing the DBs up to your waist
Warmup: 400m run
Then 3rds
3 burpees
5 push-ups
10 lunges
Mobility: couch, spidey, Samson, add
Zoom at 7am
Derek Casinghino is inviting you to a scheduled Zoom meeting.
Join Zoom Meeting
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Meeting ID: 695 302 4569
I was close to Daren, minus 10 PUs & assisted by bands 100 singles each rd for after party😊 Full Murph is going to take awhile...
Can’t forget about the 4rd after Party!
Did 100 singles instead of du
Dang you guys: Mile 1: 9:29 3total rounds plus 5pullups Mile 2: 9:31 After: 4:28
1st mile 6:48 5rds 10 pull-ups 20 push-ups 2nd mile 6:54