IF YOU ARE REGISTERED FOR THE OPEN DO NOT FORGET TO ENTER YOUR 20.4 SCORES!!

There has been questions about a “Midnight Murph” even that I had talked about earlier. We are going to try to reschedule that for now. We will keep you posted.

Warm Up:
3 Rounds
100m Run
8 Wallballs
8 Sit Ups
8 Empty Bar Shrugs

15 Minutes to build to your workout weight. You can go over and get 3 to 5 sets of moderately heavy deadlifts in you feel like it.

Workout:
3 Rounds
400m Run
15 Deadlifts 185/145
12 Dumbbell Push Press 50/35
9 Knees-to-Elbows
–Coaches Notes: This workout gives a little “love” to all aspects. There’s cardio, strength, and bodyweight movements. With that being said, pick what suits you best and use it to your advantage. Go through that section little faster to save time. Those going RX should be aiming for 13 Minutes or less. Everyone should be looking to get under 20 minutes with it only being 3 rounds get a groove and push yourself. The video below demonstrates a strict K2E and even though we are kipping our movement the video gives several tips that can help those looking for Toes to Bar and other gymnastic movements.

**Optional Accessory Work:
L-Sit 1x 1 Min 30 Seconds
You can use the paralettes, do it hanging, or try from the rings. If you need you can also go through 3 Max effort Plank Holds.