Sunday, July 24, 2016

Rest day

Because our Aussie reps never get the coverage they deserve....

Tia

Saturday, July 23, 2016

Murph

for those who missed yesterday's wod - it's Murph.
for those who did it already, the wod will be posted up on the whiteboard.



Friday, July 22, 2016

Murph or Smurf

Hi all


Today's WOD

Murph
1.6km run
100 Pull-ups
200 Push-ups
300 Squats
1.6km run

Partition the middle as 5 rounds
20 Pull-ups
40 Push-ups
60 Squats

If you have a weighted vest, wear it.

If you plan on doing Murph on Saturday here is the alternative workout


3 rounds

  • 20 wall balls
  • 30 KB Swings
  • 40 Box Step ups
  • 50 Sit-ups
  • 400m run with med ball