March 26, 2020

Warm up

3 rounds
5 swimmers
10 moose antlers
5 four part squats
10 lunge and reach

Then
Foot drills 70-100′ of each

WOD
Half murph
Run 1/2 mile
50 pull ups
100 push ups
150 squats
Run 1/2 mile

Cap is 40

Wear a vest if you have one

Listen up folks, it’s a hero WOD treat it with respect. If you are not familiar with Murph and his story please read the book Lone Survivor or watch the movie.

I promise you no matter what we will be doing Murph on memorial day…

So if you are stuck in an apartment building run your stairs , figure out the distance and run them.

We should all know our pullups modifications, I will be doing my pull ups strict just like all of you!!

Now let’s attack this one!

video challenge

6 thoughts on “March 26, 2020

  1. 26:27 with bent rows. Good idea to use the hoop for pull ups, going to try that next time. 101 reps on the 5 min challenge.

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s