Saturday 5/24/2014

lt-michael-murphy-memorial-day-murph

Warm Up

3 rounds

  • 5 squats
  • 10 Push UPs
  • 15 PVC Overhead Squats

WOD

“Murph”

For time:

  • Run 1 mile
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • Run 1 mile

Rx’d Murph is with a 20lb weight vest.  The Pull ups, push ups, and squats can be partitioned however you like.  The ideal distribution is to do 20 rounds of “Cindy.”  5 pull ups; 10 push ups; 15 squats for 20 rounds.  If you’re up to the challenge, hit 10, 20, and 30 for ten rounds.  The 1 mile runs cannot be partitioned.  

*50 min. Cap

Cool Down

Foam Roll

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