“Run, Row, and Jump”
Run 1 Mile
Row 1000 Meters
50 Double Unders
Compare to 2.19.11
Strength: Strict chin up ladder 1-2-3-4-5-6-7-8-9-10
Core: 25-20-15-10-5 reps of GHD sit ups/Hip extensions
Spring Clean Challenge ends today. I need your BOD POD test results. Please bring your final points tallied to the gym today. Remember, we are on the honors system and you only get earned points. Be specific with your points and follow the point system guidelines HERE. I will try to get a winning team by next week.
Schedule your BOD POD test here
1) Go to our On-line Schedule Center here to select your appointment time.
2) Select BOD POD TESTING and choose Single Bod Pod Test
SINGLE TEST ($49 Value) = $22.50 after discount code
3) Proceed to check-out. Enter the promo code CFMURPHY after the item is added into your cart. You’ll need to create a Body Metrics login if you don’t already have one.
Instructions for testing:
Please do not exercise, eat, or drink for 2 hours before your test, and wear or bring form-fitting clothing. Appropriate clothing is:
Men: spandex compression shorts
Women: spandex shorts and sports bra, one-piece bathing suit, or two-piece bathing suit (no underwire)
Please arrive at least 5 minutes before your appointment start time.
Attention Old Guys-Age Alone May Not Cause Testosterone to Fall
7 Reasons to Eat Saturated Fat – Nourishing Days
“Man cannot discover new oceans unless he has the courage to lose sight of the shore.”~Andre Gide