General Warm-up
1 Round
3-5 minutes Machine of your choice
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch
20-30 seconds each side Pec Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lying Hamstring Stretch
10yd Lunge and Reach Overhead
10yd Inchworms
5 Infant Squats
3-5 minutes Machine of your choice
WOD Prep
Alt. EMOM 8
M1: 100m Run
M2: 3-5 Pull-ups
M3: 6-10 Push-ups
M4: 11-15 Air Squats
MANAGMENT:
This is a great time to help people with their technique, form and figuring out the best modifications and/or strategy
WOD
“Murph”
For Time
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run
SCORE: Time
GOAL: Finish
PACE: Grindin’ All My Life
FOCUS/STRATEGY:
Remember, this is Memorial Day…Veterans Day is in November where we thank those who served and made it back home…Memorial Day is where we remember and honor those who did not make it back home. Pray for them and their families
Many ways you can approach this, check out the different options here:
https://www.beyondstrengthendurance.com/murphstrategy
Done as a partner is always a good option as well
BEGINNER: cut in half and/or partner
SCALED: Banded Pull-ups/Jumping Pull-ups/Ring Rows, Knees or Hands Elevated Push-ups,break up the modified pull-ups/push-ups/squats any way you want
Rx: break up the pull-ups/push-ups/squats any way you want
Rx+: with vest @20/14, break up the pull-ups/push-ups/squats any way you want
Comp: with vest @20/14, straight through