Ocean Isle Beach Winery Run – Sept. 6th!
★ Run through the vineyard and trails. ★ Live Music.
★ Celebrate with Wine in a custom race wine glass. ★ Awards.
★ Free dinner at packet pickup for you & your family.
……PLEASE SHARE…..
Website: http://purplefeet5k.com/ ★ Register:http://bit.ly/1ohO7y2
*****Purple Feet 5k *****
ALL LEVELS
Five sets of:
Against a 3 minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3 minutes between sets, and pick up the next set where you left off.
SPORT
A. Three sets of:
60 seconds of L-Seated Legless Rope Climbs
Rest 30 seconds
30 seconds of Left Leg Weighted Pistols (24/16 kg)
30 seconds of Right Leg Weighted Pistols (24/16 kg)
Rest 30 seconds
B. Take 10-15 minutes to build to a heavy-ish Clean, and then…
C. Every minute, on the minute, for 10 minutes:
10 Burpees Over the Barbell
(two-foot jump, two-foot land, lateral is fine)
1 Clean
Score will be the sum of your successful clean attempts (e.g., 285 + 295 + 295 + 295 + 285 + 285 + 285 + 275 + 275 + 285 = 2860 lbs). If you fail to complete a successful clean within one of the 60-second periods, you will receive a score of 0 for that particular set. You may perform multiple attempts within a 60-second period, but only your heaviest successful attempt in that 60-second period will count towards your total score.
D. For time:
Run 800 Meters
20 Front Squats (225/155 lbs)
Run 800 Meters
20 Deadlifts (315/205 lbs)
Run 800 Meters
Load your own barbells. Front squat must start from the ground, not off a rack.
CROSSFIT MOMS
“Baby Murph”
Advanced
800m run
60 pull ups
60 push ups
60 squats
800m run
Intermediate
400m run
45 pull ups or progressions
45 push ups
45 squats
400m run
Beginner
200m run
30 pull up progressions
30 push ups
30 squats
200m run
*Partition the pull ups, push ups and squats as needed.