Just Squat


“Murph” is happening on Monday 5/27 at 8 AM and 10 AM. We are raffling off 5.11 Tatical vest! 5$ per raffel ticket! These are the vest they use for the CrossFit Games. You’ll want to get your hands on them!

The video below is a perfect explanation of why we squat! It fixes everything! And since you get to enjoy so many squats in the workout today, it’s only fitting!

And if you are complaining about the workout, i’m just trying to give you some last “Murph” prep so you don’t die next week! Speaking of this workout, it doesn’t look that bad, but those air squats can get a little hairy. Some things to keep in mind. If you plan on doing the air squats unbroken then it comes down to either how fast you are going to run or how fast can you cycle those air squats. If you go slow and steady on the squats then you have to push the run. If you go slow on the run then you have to push the squats.

The second thing to keep in mind is it’s just an air squat, most people would never fail an air squat, it’s just the burning that tells you to stop, but it’s not like a wallball or barbell squat where you might start failing. So don’t listen to the burning, just keep moving! Good luck!

MONDAY 5.20.19

Back Squat
5 reps @ 40% +10#
5 reps @ 50% +10#
5 reps @ 60% +10#
*Use 90% of 1 RM for percentages

4 rounds for time:
400m Run
50 Air Squats
*15 Min Cap