WARM UP – MOBILITY
Run 400m
Dynamic joint rotations and stretch out (hips/squat, lats, pecs etc.)
Review: 1 mile run route / air squat / pull-up / push-up standards and scaling options
WOD A
Choose a “Murph” variation that best suits (and will challenge!) your current fitness level in terms of accumulated volume for running and bodyweight movements:
MURPH (WEIGHT VEST)
Complete for time:
Wearing a 20/14lb weight vest:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air squats
Run 1 mile
—
Reps may be partitioned as you like between the 2 runs
MURPH (BODY WEIGHT)
Complete for time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
—
Reps may be partitioned as you like between the 2 runs
3/4 MURPH
For time:
1200m Run (800+400)
75 Pull-ups
150 Push-ups
225 Squats
1200m Run
1/2 MURPH
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
ACCESSORY
Cool down / Stretch / Recover
