April 3rd, 2014

cropped-1005047_485749834841613_1594771077_n1 Hope you guys had fun with Murph today. You guys know we usually will stick to 3 min to 20 min ranges for our conditioning. Sometimes...you gotta put yourself in a situation that you're unfamiliar with to really test yourself. It's good to get punched in the face so you can see how you're going to behave in that situation. Remember what time you guys got today...when we come back to this in the future, you'll see how much progress you've made over the months.

That was more running than most of us do. This is an excellent article showing us how much of a factor our hips and trunk are in running. It's not for no reason we are constantly telling you guys to squeeze cheeks and stay engaged. Thanks to one of our newest member Darrell (who recently qualified for the Boston Marathon so he knows a bit a about running!) for sending this article my way.




5 sets of 5 reps


4 rounds for time

15 KB swings

20 topside half moons

Topside Half Moon demo