WOD Blog

Mon, May 31 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

5.31.2021


(Check In)
Monday

Warm-up
1 ROUND
20 Jumping Jacks
20 High Knees
20 Butt Kickers
20 Shoulder Taps

Into…

2 ROUNDS
5 Scap Pull-Ups + 5 Kipping Swings
5 Knee Push-Ups
10 Cossack Squats

Workout
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run

If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.



***LOWER VOLUME VERSION***

FOR TIME*
800m Run
into...
10 ROUNDS
5 Pull Option**
10 Push-Ups
15 Squats
into...
800m Run

*Mandatory break-up the reps into 10 rounds. No vest.

**Options for Pull - Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!


***HOME VERSION***

FOR TIME*
1 Mile Run
100 Pull Option**
200 Push-ups
300 Air Squats
1 Mile Run

*If you have a 20# weighted vest, put it on! Reps for the BW movements can be completed in any sequence.

**Options for Pull - Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!