Monday, May 30th 2022
Warm-up
A. General
3 rounds
200m Run @ increasing intensity
5 Beat swings
10 Rotating scorpions
5/5 World’s greatest stretch
3 rounds
200m Run @ increasing intensity
5 Beat swings
10 Rotating scorpions
5/5 World’s greatest stretch
B. Specific
2 rounds
4 pull-ups
8 Push-ups
12 Air squats
+ Vest if you have it
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
Metcon (Time)
Mini Murph
5 rounds
400m Run
15 Pull ups
20 Push ups
30 Air Squats
Add weighted vest = RX+
TC: 30 mins
Extra Accessory
Metcon (Weight)
3 sets for quality
10 Hip Thrust @mod-heavy
10/side Clam raise
Rest 60 seconds
10 Hip Thrust @mod-heavy
10/side Clam raise
Rest 60 seconds
Score: Time
Scaling options
Beginner
800m Run
10 Rounds
10 Jumping Pull Ups
15 Hand Elevated Push Ups
20 Air Squats
800m Run
*No vest
Intermediate
1 Mile Run
10 Rounds
10 Pull Ups
20 Push Ups
30 Air Squats
1 Mile Run
*No vest