Warmup:
Jog 30’ and back x 3
High knees 30’ and back
Butt kickers 30’ and back
Side shuffle 30’ and back
High Skip 30’ and back
Calf stretch in Downward Dog – 30 sec per side
10 Twisting Push Ups
10 Pause Air Squats
On rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping Pull Ups or Ring Rows
WOD:
“Half Murph”
For Time:
800M Run
50 Pull Ups
100 Push Ups
150 Air Squats
800M Run
800M run done first, then Pull Ups/Push Ups/Air Squats broken up however you want, but all must be completed before doing final 800M run
Time Cap: 35 Min
Video courtesy of Whoop.
We continue our “Murph” prep with a run of “Half Murph” today. As the name implies, we cut everything in “Murph” in half. So, we know the runs (800m at a time) are done un-partitioned. Now, for the pull ups, push ups, and air squats, partition in a way that makes sense for your fitness level. Meaning, if you are still new at CrossFit, maybe do 10 rounds of 5 pull-ups, 10 push ups, and 15 air squats. If you’ve been at it a while longer, maybe push the reps and go 10 pull ups, 20 push ups, and 30 air squats for 5 rounds. Or, if you’re an OG at this, go un-partitioned (50 pull ups, then 100 push ups, then 150 air squats). Remember, our goal is to get us ready to improve our “Murph” time when we run it around Memorial Day, so train smart!
Scaling Options:
Run -> 56/44 Cal Echo Bike or 80/60 Cal Row per 800M run
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups, Ring Rows
Push Ups -> off a box
(ELITE: Wear vest)
Joint Strike CrossFit 