Last Chance for Romance aka Last Murph Training Session!

  

MDM is just a few days away…we are as prepared as we can be for this workout; the only thing to do now is prepare for the after party!

CFM will provide hamburgers, hotdogs and a roasted pig! Everyone else is asked to bring a side dish. Any side dish is fine, but this year we are starting an unofficial challenge to see who can come up with the best bacon dish. Your bacon dish can be a side dish, dessert, cocktail… the possibilities are endless; bacon has a place everywhere and we don't discriminate!

Looking forward to seeing everyone on Sunday, don't forget to dress appropriately! Pull out your red white and blues, your stars and stripes and any other patriotic gear you have!

And if you haven't already, please harass all your workout buddies to come to this event. Everyone can do this workout, let's make CFM attendance history with 100 names on that board!


WOD: Start heavy and go down in weight/bands for each exercise on each round so that your last round is just bodyweight.  If you have a vest wear it.

For time - 

Run 800m w/ vest

5 rds 

10 Weighted Pull-ups (ex. w/ vest 20-14-10-vest-bodyweight) (ex. w/o vest 20-14-10-8lb medball between legs- bodyweight)

20 Banded Push-ups (ex. green-blue-red-orange-bodyweight)

30 Goblet Squats (ex. w/ vest 35-26-18-vest-body weight) (ex. w/o vest 70-62-53-44-bodyweight)

then 

Run 800m w/o vest