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!
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.
Third time trying to post, ugh
19:54
50 10 pound rows
100 modified pushups
150 low squats
Including 2 .5 mile runs 4:23 each on tread mill
19:54 total time
50 weight rows 10 pounds
100 modified pushups
150 low squats
23:55, no vest, strict(ish) pull ups, strict push ups
38:13 w/vest, pullups using my bball net thanks to Dennis