Workouts for the Week of 5.1.2022

It’s Gonna Be…………..

It’s Gonna Be May!

As we transition through a busy season of proms, graduations, and the end of the school year, it’s gonna be a great month to join us with warmer weather on the way.

We have some great workouts this week. Check us out on Monday/Thursday evening @5:30 pm.

Workouts for the Week of 5.1.2022

Monday 5.2.2022 @5:30 pm


Run for Total Time:

500m Fast>100m Walk>100m Fast>100m Walk.

300m Fast>100m Walk>100m Fast>100m Walk.

100m Fast>100m Walk>100m Fast>100m Walk.

Rest 3:00

200m Fast>100m Walk>200m Fast>200m Walk.

400m Fast>100m Walk>200m Fast>200m Walk.

600m Fast>100m Walk>200m Fast>200m Walk.


This workout is designed to have built in rest with your recovery walks. This is a V02 Max workout. Lower distance intervals with high intensity and more rest B/T sets or intervals.

Push the fast paces and get a good recovery walk. Don’t go to fast on the walk. Get your recovery.

There is a total of 3000m run and 1500m walk.

Scale the meters if necessary if your a beginner runner. Focus on just getting through the intervals and build up your speed as your get more comfortable with your pace and speed.

You will score for total time.

Thursday 5.5.2022 @5:30 pm

Cinco De "Murph"

Perform for total time.

400m Run

(1) Round of Cindy.

5 Pull Ups, 10 Push Ups, 15 Air Squats.

400m Run

(2) Rounds of Cindy.

400m Run

(3) Rounds of Cindy.

400m Run

(4) Rounds of Cindy.

If you want to get ready for Memorial Day Murph, then this will be a good workout to don your weight vest. Perform Cindy as prescribed in order.

Completion of this workout you will have completed 1/2 of the workout “Murph” (50 Pull Ups/100 Push Ups/150 Air Squats/1 Mile Run).

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