THURSDAY MURPH PREP
Warm-up
Metcon (AMRAP – Rounds and Reps)
AFTER COACH WARM UP
30 SECS HANG FROM PULL UP BAR
200 MT TOTAL
25 MT HIGH KNEE
25 MT BUTT KICK
JOG 50 MT
RUN 100 MT BACK
10 PUSH UPS
10 AIR SQUATS
WOD
WITH A PARTNER
RUN A MILE( SPLIT HOWEVER YOU WANT)
20 RDS OF CINDY ( 5 PULL UPS
10 PUSH UPS
15 AIR SQUATS
ALTERNATING RDS
PARTNER 1 WILL DO RD 1
PARTNER 2 RD 2
PARTER 1 RD3 AND SO ON…
AFTER 20 RDS
1 MILE( SPLIT HOWEVER YOU WANT)
40 MIN CAP ! HOW FAR CAN YOU GO?