Warm-Up | Performance
Two sets of:
200 Meter Jog
Plank x 60 Seconds
Bottom Squat KB Goblet Hold x 30 Seconds
Followed by…
Two sets of:
Banded Face Pulls x 20 reps
Air Squat x 10 reps
Then…
Against a 7-minute running clock…
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
15 Air Squats
10 Push-Ups
5 Pull-Ups
Rest 3 minutes, and repeat for a total of four (4) sets.
Score the total number of rounds and reps completed.
4+17
4+26
4+16
5+3
18rnds
12 +1 Push ups were about 60/40 good reps to floppy/assisted reps. Haven’t done push ups for months because of the wrist.
Rx 18+25
Started where I left off each set. Almost did a full Murph!
damn that’s fast – yea def Murph prep, can’t believe it’s already almost time
Thanks! I was pushing hard on this one. Felt like throwing up for the next 30 minutes after, haha. I’m always looking forward to Murph every year
Crx: 7 rounds 2 reps with 14lb weighted vest
sick work