Mayhem Affiliate – Running – Wed, May 28

Crossfit Lillington – Mayhem Affiliate – Running

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Metcon (Time)

“Post Murph Active Recovery Workout” – 5k Variation

3 Sets

800m at Zone 1 (or RPE2)

100m at RPE5

*Rest 1 minutes between sets.

6 Sets

50m at RPE8 (Record Time)

50m in same time as RPE8

*Run Pace Calculator for your personalized paces below!

docs.google.com/spreadsheets/d/1_PC45adBKsH2vWw558SgTx1khxiQSOQTNu_yefsCf1Q/edit?gid=857550619#gid=857550619

*Run Pacing Explanation: youtube.com/watch?v=lPw5tJOC1SE&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=12

Metcon (No Measure)

“Post Murph Active Recovery Workout” – 10k Variation

3 Sets

800m at Zone 1 (or RPE2)

100m at RPE5

*Rest 1 minutes between sets.