Monday May 30

Murph

Warm Up

3 rounds

200m Run @ increasing intensity

5 Beat swings

10 Rotating scorpions

5/5 World’s greatest stretch 

Specific

2 rounds

4 pull-ups

8 Push-ups

12 Air squats

+ Vest if you have it 

Workout Option 1

“Murph”

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

w/ 20/14lbs Weight Vest

TC: 60 min

Score: Time

Scaling options

SC

1 Mile Run

10 Rounds

10 Pull Ups

20 Push Ups

30 Air Squats

1 Mile Run

*No vest

Fit

800m Run

10 Rounds

10 Jumping Pull Ups

15 Hand Elevated Push Ups

20 Air Squats

800m Run

*No vest

Workout Option 2

Mini Murph

5 rounds

400m Run

15 Pull ups

20 Push ups

30 Air Squats

Add weighted vest = RX+

TC: 30 mins 

Accessory

Post chain Accessory

3 sets for quality

 

10 Hip Thrust @mod-heavy

10/side Clam raise

Rest 60 seconds 

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