Warmup:

200M jog

Bear crawl 30’ and back

Side lunge 30’ and back

5 Beat Swings on rig

10 Scorpions

10 Kneeling Lat Stretch

5 Kip Swings on rig

10 Squat2Stands

5 strict pull ups or ring rows

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

WOD:

2 Sets For Time:

600M Run

 -:30 Rest

-then-

3 Rounds:

5 Pull Ups

10 Push Ups

15 Air Squats

 -:30 Rest

-then-

600M Run

-:30 Rest

-then-

3 Rounds:

5 Pull Ups

5 Push Ups

10 Air Squats

5 Push Ups

5 Air Squats

 -:30 Rest

Videos courtesy of Mayhem Athlete.

Today we continue our “Murph” prep strategy.  Today, we offer two very popular style that folks use when breaking up the pull ups, push ups, and air squats of “Murph” Use the run as more of a recovery period.  The traditional “Cindy” style of 5-10-15 for the movements works well, but the 5-5-10-5 is a way to keep chest/shoulder and leg fatigue from kicking in.  With today’s WOD, see how your body feels during each.  Maybe you’ll use one on Memorial Day weekend when tackling “Murph”.

Scaling Options:

Run -> 750M Row

Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Push Ups -> Off box/bench/bar

Air Squats to manageable depth

ELITE: wear vest

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Hurdler Stretch – 1 Min per leg