Sunday 170528

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Hydrate

Tomorrow is "Murph".

I am looking forward to seeing you all tackle this workout!!

Today... let's take some time to move around, stretch, and make sure to hydrate!

THE WORKOUT

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

* Partition the pull-ups, push-ups and air squats any way you want (commonly with 20 rounds of 5 pulls, 10 push, 15 air squats)

Stick around after some recovery and fun with your friends!

START TIME

Doors at 8:30  

Opening Ceremonies at 9am

Workout starts at 9:25am  

FINE PRINT

Banded pull-ups will share the tall bar and the squat rack bars.

Unassisted pull-ups will share the low and medium bars.

If using a band, pull-ups will be strict.

WEATHER

Right now there is a high chance for rain and thunderstorms between 9am and 1pm.  I will make the call at 8:30am (and post on Facebook)  if it looks like it is or will be storming (including lightning or heavy rains) and we will move "Murph" to 4pm.

MOBILITY FOR TODAY

Sampson Stretch

:30 / side

Pigeon Pose

1:00 / side

Butterfly

2:00 / total

Couch Stretch

2:00 / side

10-15 x Cross Arm Good Mornings