Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD “HALF MURPH”
For Time:
-800 Meter Run
-50 Pull Ups
-100 Push Ups
-150 Air Squats
-800 Meter Run
Full Murph is a month away. Use this as a primer for that. If you haven’t been doing pull ups, or your shoulders are jacked up, then modify the pull ups with ring rows, jumping pull ups, or banded pull ups. Push ups are chest to floor, then full extension of the elbows. Air Squats are below the hip crease and full extension locking out the knees. Wear a 20 lb. vest if
you want. Break up the movements in sets, or go through as written. Your choice.