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, Kip Swing, Strict Pull Ups (or ring row), Kipping Pull Ups (or ring row)

Video courtesy of Runify

WOD:

In 5 Min, complete:

400M Run Buy-In

Max Rounds/Reps of:

 10 Pull Ups

 20 Push Ups

 30 Air Squats

-Rest 2 Min after round

-Repeat for a total of 5 Rounds

-Pick up wherever you left off on the Pull Ups/Push Ups/Air Squats

-Score = Total number of Rounds of Pull Ups/Push Ups/Air Squats

Video courtesy of Mayhem Athlete.

This week our Murph Prep falls on a Monday, so… “Murph Prep Monday!”  Start the first 5 min with a 400M Run Buy-In.  After that, begin to hit as many rounds/rps as you can of 10 Pull Ups, 20 Push Ups, and 30 Air Squats.  At the end of the 5 min, note where you finished because after a quick 2-min break, you will begin the next 5 min with the 400m run buy-in.  Then you will pick off wherever you left off on the last 5-min block.  So, say in set 1 I got through a full round of the AMRAP and was on Push Up number 2 of the second round, after I do the Buy-In run for the second 5-min set, I then hit rep number 3 of the Push Ups, and keep on going.  So the ARMAP count continues to grow as you go through this one. With the Air Squats being bigger sets, make sure your form stays on point.

Scaling Options:

Run -> 500M Row

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

Push Ups -> off a box

Air Squats -> to depth

ELITE: wear vest

Cool Down:

Couch Stretch – 2 Min per leg

Scorpion Pose – 1 Min per side