3 Rounds:

5 Inchworm push ups

10 Spider-Man Lunges

15 Air Squats

8 Kip Swings


2 Rounds for Reps

30 Sec L-Arm DB Bench

30 Sec Rest

30 Sec R-Arm Bench Press

30 Sec Rest

30 Sec L-Arm DB Row

30 Sec Rest

30 Sec R-Arm DB Row

30 Sec Row

30 Sec Walking Lunge

Videos courtesy of Functional Bodybuilding.  Quick demos of the single-arm bench press and row.  We’ll take the first 9 minutes to prime us for the upcoming pull ups and push-ups in our WOD.



For Time:

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

Complete all reps of each exercise before moving to the next.

Time Cap 20 Min

Continuing our “Murph” prep with a fun benchmark WOD, “Angie”.  Since you are not able to partition these reps (must go through all reps of one movement prior to moving on), this is good practice if you plan on doing “Murph” un-partitioned (as it was originally written).

Scaling Options:

Pull ups -> Buddha Rows -> Ring Rows

Chest2Bar -> chin above pull ups

Push Ups -> Band assisted push ups -> push up off bench

Video courtesy of Alex Simone.  Keep the band by the hips.

Sit ups -> feet anchored

Air Squats -> to depth

Cool Down:

Kneeling lat stretch – 1 Min per side


Tricep mash on barbell – 1 min per arm

Video courtesy of Albany CrossFit

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