Independence Day Murph
July 2, 2016
How long does it take to do partner leg throws, hmmm….
July 2, 2016

Intensity to start the holiday

  • When: 07/02/2016
  • Q: Chomps
  • Pax: Gingersnap, Scrabble Queen, Boom Box, Cha Cha, Stiletto, Early Bird, Sunshine

8 PAX came together to start the holiday with an intense pyramid workout.

Warm up: March in place, Arm circle of pain

2 minutes AMRAP:  4 squats, 4 body twists, 4 push ups

2 laps around the jungle gym

Pyramid workout:  1 person counted the repetitions –  for exercises that alternate, count on one side for the repetition.

100   wide leg jog in place

90    apple pickers – elbow to knees, we crunched on the sides

80    jumping jacks

70  butt kickers

60 squats

50 high knees

40 Russian twists

30 toy soldiers

20 sea turtles – start in a stretch position, bring hands back to touch thighs while spreading legs apart.

10 push ups

2 laps around jungle gym – lower intensity on the last lap

Ab workout:   30 seconds work, 10 seconds rest – 2 rounds

heel taps

large scissor kick

straight leg raises

rolling plank

jack knife – 15 seconds on a side


Finished with a stretch.

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