WOD NOTES
Testing your “Murph” capacity today.
Take note of your results for future reference.
Performance group wear a vest if possible.
If you have great capacity with all the pieces today, go for speed and record your time to complete each section. If you’re still building capacity with these movement go with an EMOM format:
Example:
Pull ups 5 reps each minute = 25 total reps.
Fitness and Performance
Start the clock:
0:00 – 5:00 = 800 m run
5:01 – 10:00 = 25 strict pull ups
10:01 – 15:00 = 50 pushups
15:01 – 20:00 = 100 air squats
20:01 – 25:00 = 800 m run
Sport
Dynamic prep
Prayer stretch x 60 sec
Mace 360’s x 10 each
Ankle distraction x 60 sec
Build up to 1 RM
C&J
Front Squat
Build up to 3 RM
Then…3 x 3 @75% of 3 RM
Deficit Snatch grip DL
Build up to 3 RM
