MURPH SIGN-UPS ARE POSTED Pick your heat time and sign up for potluck style bar-b-q – Strength: Today we are performing a superset of submax push-ups and submax strict pull-ups. Submax = 1-2 reps less than failure. These should be hard sets. Rest a full 2:00 after both movements. There should be no breakdown in form. – Metcon: Today’s metcon should be a hard 80%-85% effort. You have 60s rest after each completed round which will allow for partial recovery. Pick a challenging pace and try to maintain for the duration of the workout.