Friday, November 18, 2011


Workout of the Day


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

If you are not running the 5K Race, do Murph twice.  If you are running it, do this instead of Murph:

Weighted Pull-ups


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Showing 5 comments
  • Leah P

    1. 5k is tomorrow. If you’d like to carpool, meet at the gym at 7am. Don’t be late. We WILL leave you.
    2. Hoodie deadline to sign up and pay is Wednesday, 11/23. If you don’t know the deets by now, where have you been?!? Just to reiterate though, if you signed up but I don’t have your dolla dolla bills y’all, yours is not getting ordered. I’m paying for these, not the gym, and I’m not made of money 🙂
    Email me if you have [email protected]

  • RyanJ_CFATL

    If you are running the 5k tomorrow, hopefully you are hydrating and stretching today. Eat those veggies tonight and eat something tomorrow before the run. Don’t run on an empty stomach.
    After confirming with Bethanie and Mack, we have 36 people signed up! Hopefully, we will have more that we haven’t accounted for. That number will be hard to beat. See everyone at 7 am.

  • Christie Densmore

    Do Murph TWICE? That made me laugh out loud 🙂 I was thinking I could maybe get through it once if I cut everything in half!

  • Leah P

    Hoodie sizing – for those of you that were unsure about sizing, a few of us have gone to American Apparel to try on the hoodies we are getting. If you’re unsure about your size, I’d go up one. These run a bit small. Sizing info is listed on the american apparel site, as well. If you want to change, please make sure you do that by Wednesday!

  • leah a

    booty cam

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