Monday 5.14.18

 MURPH 2015

MURPH 2015

1.  CHILDCARE APPRECIATION DAY!  Tuesday, May 22 - Our childcare workers make the Shotgun childcare work like clockwork.  Jazmine, Natalie and Aaron have been doing this quietly and seamlessly all on their own for years.  I rarely have to step in - they just take care of business and allow the parents and coaching staff the luxury of stress-free workouts.   

I'd like to set aside a day for all of us parents take time to thank our childcare worker(s).  If any of these folks have ever watched your kids, please write a note, bring a gift, or just say "thank you" on Tuesday, May 22nd.  This is the very least we can do for this incredible group of people.

2.  MURPH - coming up May 28th!  3 class times.  5:30 am.  8:30 am.  4:30 pm.  We will have childcare at the 8:30 and 4:30 pm class times thanks to our AWESOME childcare team.

Strength:
Every 3 minutes:
Five sets of:
Front Squat x 3-4 reps @ 4111

(MUST move up in weight from last week by 4-6%)

WOD:
As many rounds and reps as possible in 13 minutes:
100m D-ball bear hug run 100/60
15 Toes-to-Bar
10 Burpee Box Jump-Overs
Rx: 100/60 lbs; 24/20″
Sc:  60/40 or less:  Knee raises; burpee step-overs

 

Mandi Reading