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9
Sep

Basile

Ever want to know what it's like to gain 20 lbs. instantly? Just strap on a weighted vest! Mike Basile, Trey Dowell, and Mike Derenski all did "Mini-Murph" wearing a vest. They all crushed the workout with Trey logging the best time at 25:38 (not sure if this is totally accurate but it was under 26). Sorry Trey. All 3 will be competing in the upcoming Affiliate Cup. Watch out!

Friday Strength/Skill Work: Back Squat/Behind the Neck Jerk. 5 sets of 5. Start light on this one and feel it out. Perform a back squat, adjust grip if needed, and jerk the weight overhead. Work on the skill of lowering the bar with control. Alternate with a gymnastics skill of choice.  

8 Responses

  1. Mike D

    I don't know how you guys did it in under 26 min, I wanted someone to shoot me before I even started the second half mile. Well played gentlemen

  2. Im pretty sure Trey and Mike were running with 25 extra pounds since they both left about 5 pounds of sweat soaked into the vests when they were done. That workout was brutal and they killed! Good job to Mike D too

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