As a Reminder, we will be doing “Murph” as our Workout of the Day on 24May, since the gym will be closed on Memorial Day.  That said, if you want to do it on Memorial Day, the track is pen, and there are Pull up bars by the track…


Jog 30’ and back X3

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

Spider-Man lunge 30’

Inchworm 30’

10 Twisting Push Ups

On Rig: On the Pull Up rig, active hang for 30 seconds, then 5 reps of: Scap Pull ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows



5 Rounds of:

In 4 Min, complete a 400M run.  Time left over per round = rest

Little cardio fun to start the day! Find a good pace that allows you to finish in under 4 minutes, and give you enough rest to hit the next run just as hard, if not harder.

Immediately after the last round, go into WOD 2…



15 Min AMRAP:

5 Pull Ups

5 Push Ups

10 Air Squats

5 Push Ups

5 Air Squats

The rep scheme in this one is one of the options some folks use when they segment the 100 pull ups, 200 push-ups, and 300 air squats in the middle of “Murph”.  See if you can finish 15 or more rounds in this AMRAP


Scaling Options:

Run -> 500M Row ea round

Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows

Push Ups -> off bench

Air Squats -> to depth


Cool Down:

Kneeling Lat Stretch – 1 Min per side


Doorway Stretch – 1 Min per side

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