WARM UP – MOBILITY
2 rounds: 200m run + dynamic hip + shoulder rotations
Review 1 mile run route + Pull-up, push-up, Air squat standards and scaling options.
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Aim to start WOD at 20 min in to class, there is not time cap, but you must be out of the gym on to the last run by 40 mins on the clock or the end of class time. Clock will run until the next class needs to start or ~60 mins.
WOD A
*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
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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
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Newer athletes, scale run distance, movements, and volume down as needed, or complete “1/2 Murph” to the best of your ability:
*1/2 Murph*
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
COOL DOWN
Cool down, Roll out, Stretch, Mobilize
and/or work on a weakness
