WORKOUT OF THE DAY
2 Rounds, Each For Time:
1200 M Run
3 Rounds:
10 Pull-Ups
20 Push Ups
30 Air Squats
…rest 3 minutes b/w rounds…
This will be the second to last Murph Prep workout that we do before the actual workout on the 29th. Today is a hefty amount of volume for everything. In which case, if you are planning on doing the full Murph workout you should do today’s workout, or next week’s Murph workout, or both of them. They are lengthy, but they have been good at providing relative volume and feel to what the actual workout is going to feel like. For both locations we’re going to run either an 800 + 400 meter run, or 3 x 400 meter runs. Yes this turns it into a shuttle run, but we won’t do this run distance other than for todays workout so who really cares. For the pull-up, push up, and air squat portion, make sure that you try to go through it as it’s written. Break up the reps in any way that you see fit and necessary for yourself. The push ups will need to be broken up quite a bit so make sure to do this early so you don’t burn out and find yourself doing a ton of singles. Please, please, please squat like you mean it. In fact, squat like your high school crush is watching and you’re doing everything you can to show off and impress them. Modify the pull-ups by using a band or doing ring rows. If you’re doing the rower we’ll keep the distance the same. For the echo bike we’ll go for 1.5/1.25 miles.
WOD AT HOME
10 Rounds For Time:
30 Double-Unders
12 Goblet Squats
16 Hand-2-Hand Swings
AMRep 6 Minutes:
16 Single-Arm Turkish Sit-Ups (8/arm)
12 Flutter Kicks (3 count)
8 Up and Down Planks
