Warmup:

200M jog

10 Scap Push Ups

Heel2Toe 30’

High Knees 30’

5 Push Ups

Side shuffle 30’ and back

Spider-Man Lunge 30’

A-Skip 30’ *

B-Skip 30’ *

Then…

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups

Video courtesy of Runify

 

WOD:

“Half Murph Strict”

For Time:

800m Run

-then

10 Rounds:

5 Strict Pull Ups

10 Push Ups

15 Air Squats

-then

800M Run

Video courtesy of CrossFit HQ.

Today will be our weekly “Murph” prep.  With today being half “Murph”, don’t make you focus finishing as fast as possible.  Rather make each rep of the pull ups, push ups and air squats as picture perfect as you can.  This is why we are going with Strict Pull Ups instead of kipping.  Not only to help build strength in the movement, but the rest of the week will have some grip-intense pieces, so don’t want you tearing up your hands.

 

Scaling Options:

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

Push Ups -> to box or bench

Air Squats -> To Depth

ELITE: Wear vest (would suggest lighter than what you’ll use for “Murph” in May)

 

Cool Down:

Hurdler Stretch – 1 Min per side

 

Scorpion Pose – 1 Min per side