Saturday, May 8 2021

“Murph's Madness" by DB

For Time: (40min cap)

Run 800m
2 Rounds of:

10 Pull-ups - 15 Push-ups - 20 Air Squats

Run 400m

3 Rounds of:
5 Pull-ups - 10 Push-ups - 15 Air Squats

Run 200m

1 Round of:

10 Pull-ups - 15 Push-ups - 20 Air Squats

Run 400m

2 Rounds of:
5 Pull-ups - 10 Push-ups - 15 Air Squats

Run 800m
3 Rounds of:

5 Pull-ups - 10 Push-ups - 15 Air Squats

Run 200m

*compare to 19 May 2018; 18 May 2019; 16 May 2020*

Core Development

25 GHD Sit-Ups

25 Hip Extensions

CFHSV Running & Endurance WOD:

800m run

25 double dumbbell hang clean

200m double dumbbell farmers carry

400m run

rest 2 minutes

800m run

25 double dumbbell shoulder to overhead

200m double dumbbell farmers carry

400m run

rest 2 minutes

800m run

25 double dumbbell hang clean & S2O

200m double dumbbell farmers carry

400m run