Warmup:

200M Jog

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

High Skip 30’

10 Kneeling Lat Stretch

10 Scorpion Stretch

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:

Every 4 Min for 24 Min:

400M Run

Max Weighted Strict Pull Ups

Load – up to athlete

Score =Total Pull Ups

Video courtesy of Train FTW.

Goals today: keep a steady pace on your run and really work some good strength building in the weighted strict pull ups.  How you hold the weight is totally up to you.  As seen in the demo video, you could hold a DB between your thighs, or down by the ankles, or use a belt chain to hold the weight. For those looking to do “Murph” with a vest, why not do your runs and pull ups with that vest?  If you want to add even more weight when doing the strict pull ups, go for it!

Scaling Options:

Run -> 500M Row

Weighted strict pull ups -> Bodyweight strict pull ups -> banded strict pull ups (lightest band possible) (ELITE: Wear vest you plan to use in “Murph”)

Cool Down:

Lat Stretch on rig – 1 Min per side

Pigeon Pose – 1 Min per side