Memorial Day Workout Announcement

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Memorial Day Workout 2017

-to honor those who have fought and died for our freedom and to wish Mike the best of luck in his future endeavors

Official start time 7:30 AM.  Warm up before.  
Chattanooga Chase is coming up Minnekahda Place so park cars IN the driveway or well off the road NOT on hairpin turn.  The first runners should come up the hill around 8:10-15 am.

Notes: This is an extreme workout.  Everyone is welcome to do the entire workout or drop in for any portion of it.  It is not necessary to commit to the entire workout.  Make sure any guest has signed the waiver.

-Make sure you have a swim buddy.  Stay with your swim buddy. 

-Carry a phone on the runs. 

-Bring all food and water that you need for the entire workout.  I plan on having 1.5 gallons of water ready at the start of the workout and some electrolyte replacement on hand as well.  You may need a ruck or Camelbak. 

-Take care of your hands and feet. 

-Come prepared and dominate.


1.  Murph
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
w 20 lb vest or ruck non partitioned  
Approx 50 minutes-Approx time of finish-8:20

2. Normal Park Stairs
Run to Stairs
10 burpees at top
10 clap pushups at bottom
x 3 rounds
28-32 minutes-approx finish time 8:50-then, instead of running back to garage,  run 1 mile to Kent Hartman start-approx 9 minutes

3. Kent Hartman
Run up Kent and down Hartman x5—10-12 minutes—approx finish time—9:12


4. Run 2 miles back to garage—18 minutes—approx time back at the garage, 9:30 AM

5. Murph
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
w 20 lb vest partitioned—50 minutes—approx finish time—10:20 AM

6. Run to Woodhill—3 minutes—10:23

Woodhill x 8—10 minutes

return to RRL—rest if necessary.

7. DT-approx 10:45 start
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
—12-18 minutes—approx finish time 11:00

8. 25 burpees
5 water balls over shoulder
1 700 lb tire flip
x 5 rounds

9. Row 2000
Assault 2000
Ski Erg 2000

Approx 22 minutes—11:30 finish time

10. Murph
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
slick, any way—approx 40 minutes—Hopeful finish time 12:35 PM

Ice Bath, followed by an Ice Bath, followed by another Ice Bath and Beer and Banana Pudding

Totals:
12+ miles of running
2000 m Row
2000m Assault
2000m Ski
300 pullups
600 pushups
900 squats
155 burpees
60 Deadlifts @ 155
45 Hang Power Cleans @ 155
30 Push Jerks @ 155
30 clap pushups

Party at Rusty's at 5:30 PM BYOB.  Loads of RRL Ice, BBQ, Banana Pudding, Desert, Carbs, and all ingredients for an epic cheat day.