200M Jog

Walking Lunge 30’

Inchworm 30’

Side Lunge 30’

Heel2Toe 30’

10 Twisting Push Ups

10 Over & Backs

10 Kneeling Lat Stretch

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Behind The Neck Press, Romanian Deadlift, Bent Over Row


“MURPH Prep”

For Time:

800M Run

50 Barbell Bent Over Row @ 70% of Bodyweight

100 Push Ups

150 Air Squats

800M Run


30 Min Time Cap

Video courtesy of Ashley Horner.  Good demo on Barbell Bent Over Rows. Believe it or not, we’re less than a week away from the start of May.  And, at the end of May, we will be doing “Murph”, so time to get some prep WODs in to get us ready

Scaling Options:

Bar weight -> 50% of bodyweight -> as needed

Push Ups -> off bench

Air Squats -> to depth

Run -> 1K Row per 800M

Cool Down:

Doorway Stretch – 1 Min per side


Couch Stretch – 1 Min per side

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