Ready to Run Seminar
If you are plagued with running related pain, and find this movement extremely difficult, sign yourself up for our Ready to Run Seminar on Wednesday, 5/8 at 5:40pm. Free for all 802 members.
- Keith White and Kim Lord will lead you through mobility drills, warm-up and teach/analyze form and technique of all runners.
- Sign-Up on Push Press
The Mobility
The Warm-up:
8:00
10 Strokes on Rower (no straps)
10 AC Fwd
!0 AC Back
5 Easy Push-Ups
10 Leg Swings Front to Back
10 Leg Swings Side to Side
10 Mtn Climb
The Strength
(18:00)
:30 Max Active Hang (from PU Bar
- - Pull shoulder blades back and down (no ear muffs), engage lats, find hollow
- If you can only hold for short periods, hold for a few sets rather than just 1
80m Run (gravel)
10-20 Scapular Pull-Ups
80m Run
X 3 Rounds
Then
3-5 Chin-Ups (palms facing toward your face).
0:30 L-Sit Parallette or L-Sit Bum Lift Off
150m Row
5 Easy Push-Ups
x3
The Met-Con
Murph Prep Mondays are Back !We will be working primarily on Running, Push-Ups and Pull-Ups every Monday until our Memorial Day Hero WOD, Murph
18:00 AMRAP
200m Run
2 Rounds
Pull-Ups (& Scaling)
You will run 200m, then perform 2 rounds of the pull-ups, push-ups and air squats then go out for another 200m run.
Each time you finish Air Squats, mark a line
The Finisher
