Warm up

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

Foot drills 70-100′ of each

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.


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