WOD Monday 05.27.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side
Runners Lunge x 1 minute/Side

Movement Prep:
25ft Knee Tuck
25ft V-Step
25ft Alt Leg Kicks
25ft Samson

Warm Up:

AMARP in 3 minutes
100m Jog
5 Scap Pull Ups
10 Beat Swings
10 Scap Push Ups
5 Squats

Technique & Review:

– Scaling Options
– Workout Prep
– Giddy Up!

WOD

“Murph”
For time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
** Time cap 45 minutes **

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with
a mile run. If you’ve got a twenty pound vest or body armour (20/14) , wear it.
*Only if you have completed Murph before Sub 40 minutes a Vest is allowed.
*If you have never performed this workout before, no Vest required.

*Pack
1 Mile Run
Into…
20 rounds of:
5 Pull Ups
10 Push Ups
15 Squats
Into…
1 Mile Run
*Pup
800m Run
Into…
15 rounds of:
5 Pull Ups
10 Push Ups
15 Squats
Into…
800m run