Memorial Day Hours
6am to 9am complete the workout by 9am start when ready.
“Murph”
Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
Mile Run
Complete it as a team or solo!
Or
“Manion”
7 Rounds For Time
400 meter Run
29 Back Squats (135/95 lb)
With a running clock, as fast as possible perform the prescribed work in the order written for 7 rounds. Take the back squats from a rack.
Score is the time on the clock when the last round of back squats is completed.
Scaling Options
This Hero workout is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.
Intermediate
5 Rounds for Time
400 meter Run
29 Back Squats (115/75 lb)
Beginner
4 Rounds for Time
400 meter Jog
29 Back Squats (45/35 lb)
Monday 05/27/24
