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5/29/17

Warm-up: Movement Review

WOD: 

Rx: 
“Murph”
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*Partition the pull-ups, push-ups, and squats as you need.
*Start and Finish with a mile run.
*If you have a 20# weight vest, wear it.

 

Rx+: 
“Murph”
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*Unpartitioned. Complete all reps of one movement before moving on.

 

Option 1: 
“SMurph”
1/2 mile run
50 pull-ups
100 push-ups
150 air squats
1/2 mile run

Option 2: 
“Mini Murph”
600m run
50 assisted pull-ups or ring rows
90 modified push-ups
130 air squats
600m run

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