WOD Blog

Mon, May 5 2025

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3205 days ago)

5.5.2025


(Check In)
Murph Prep Monday

1. Crossover Symmetry Activation

2. Hip Halo Activation
- 10 Glute Bridges
- 10 Single Leg Glute Bridges R/L
- 10 Bird Dogs R/L
- 10 Squats

3. Movement Prep/Activation
2-3 Sets
1:00 Ski OR Row (moderate)
10 Hanging Scap Retraction
5 Box Assisted Strict Pull Up
5 Hand Release Push Up
5 Lateral Box Step Up (each leg)

4. Workout Prep
1 Set (at workout pace)
100m Run
2 Pull Ups
3 Push Ups
4 Sit Ups
5 Air Squats

Workout
4 Sets (1 set every 10 minutes)
400m Run
-into-
2 Rounds
10 Pull Ups
20 Push Ups
30 Air Squats
-into-
400m Run