FINL DAY to PRE-Register
PRE-REGISTER HEREWe will be running Heats of the Hero WOD Murph on Saturday 5/29 to honor and remember all soldiers that have lost their lives for our freedom. Take an hour out of your long, Memorial Day Weekend, and give back a little something for all of those that are not with us today.
The Board
The Mobility
The Warm-Up
You will only do one warm-up depending on where your start station is.
Station #1
Score - your mile time AND AMRAPYou all have been crushing your times each week, so we want to record this one too!
Helpful Tips from Grinstead...
Mile Run Splits
Pick your Goal Time, set your watch and use the times below to keep you on track. This chart is very helpful to keep your pace and keep you going! Your Run Route...
- Stay tight to the left side of the road all the way to the end of Morse Drive. At the intersection, continue to stay left. The designated meter marks are freshly spray painted on the side walk. Fitness distance is also down Morse Drive. The 450m mark is near the further Sports and Fitness Edge parking lot entrance.
- On your return, cross the street on Morse Drive and stay left all the way back.
Station #2
The Typical breakdown of Murph is do 20 Rounds of 'Cindy' (Benchmark Girl WOD). To take that breakdown one step further, many have luck breaking up their push-ups into 2 sets. We have demonstrated these breakdowns for Station #2
Station #3
Conditioning
- No Score
- Using the 5 m marks in the parking lot, perform shuttle runs for 1 minute on, 1 minute rest.
- TOUCH DOWN required.
The Finisher
L-Sits Holds from the pull-up bar are challenging, You must be able to do at least a 0:30 KAH hold before trying the L.L-Sit KAH Hold
