Warmup:
200M Jog
10 Spider-Man Lunge w/twist
10 Bow2 Bends
10 Scorpions
10 Laying Thoracic Rotations
10 Kneeling Lat Stretch
:30 Wall Sit
200M jog
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
S/S/S:
EMOM for 12 Min:
Min 1 – :30 Dead hang on rig
Min 2 – :30 Plank (top of Push Up)
Min 3 – :30 Bottom of Air Squat hold
Video courtesy of OPEX Fitness.
With our WOD focusing on proficiency in movements we’ll see in “Murph”, we want to take our first 12 minutes and focus on keeping core stability in these movements. With these static holds, keep the core tight, and maintain normal breathing.
WOD:
“Tabata Muph-ish”
200 Reps for Time:
:20 of Pull Ups
:10 of Rest
:20 of Push Ups
:10 of Rest
:20 Air Squats
:10 of Rest
Score = When you finish 200 total reps
Time cap – 20 Min
Video courtesy of WOD Prep.
In this workout, the goal is to do as many reps as you can in the 20 second window. Consider focusing your effort on the movement you feel most confident in, and setting goals a little bit past your comfort zone on the other two movements. For example, completing 12 air squats in 20 seconds, then pushing yourself to complete 3 kipping pull-ups or 5 RX push-ups.
Scaling Options:
Pull ups -> Banded Strict Pull Ups -> Toenail Pull Ups-> Buddha Pull Ups -> Ring Row (ELITE: Chest2Bar)
Push Ups -> off bench
Air Squats -> to depth
(ELITE: Do in Vest)
Joint Strike CrossFit 